Home Remedies for Pale Extremities

Date: 2024-07-06 AO: olympus Q: Krzyzewski PAX: Mountain Momma, The Worm, Wabbit FNGs: None COUNT: 4 Four pax took to the pavement and chose to get better this morning. Another round of muggy, sunny funk greeted the pax, but all persevered through several winding EMOMs and odds and ends from Joe Daniels. Mumblechatter was solid and included several non-traditional remedies for the less tan among us. Solid pump and another one in the books – let’s get into the recap… WARMUP: 10x swings, prying squats, 5x hi-pulls (e/s), synovial circles, slingshots (7 e/w) THE THANG: 1) First EMOM of the Day (21 min.) – A: Double shrug (10x) – B: Somersault squats (8x) – C: Double KB pullover –> double press (5x) 2) KY Burpees EMOM (10 min.) – Renegade row (1x e/s) – Double clean & rack squat – Repeat 3) Tate / Merkins (3 sets) – Double Tate press (5x) – Merkins (10x) 4) The Hammer! (3 sets) – Hammergrip KB curls (10x) 5) Carries Complex – Rack – Waiter – Suitcase – Jerry West / Suitcase MARY: Only time for a quick glutebridge ANNOUNCEMENTS: – Brolympics on 7/27 – Details: f3southcharlotte.com/2024/06/14/brolympics-return-for-2024/ – Oddly, not a lot otherwise to announce at the moment – Safe travels to The Worm on his journey to Ireland/UK – we’ll catch you in a few weeks – Memento mori COT: Ductwork took out the collective groups in the COT and prayer