Summer vacation season

Date: 2024-07-14 AO: olympus Q: voodoo PAX: MARTA, Mountain Momma, voodoo FNGs: None COUNT: 3 Yesterday was a little cooler than usual and I think there might have even been a breeze. The numbers were light, most likely due to summer travel and swim meets.
WARMUP: The usual fare: SSH, swings, IW, prying squats, around the world, arm circles.
THE THANG: The workout was based on Joe Daniel’s’s KBOMG 3 program: week 6, workouts 3 and 4.
21:00 EMOM: Minute A was 5 clean and push press, minute B was 4 clean and push press, and minute C was 3 clean and push press
Heavy goblet or double squats: 4 sets of 7
3 rounds of Glutecifer Complex: – 6 double KB reverse lunges (3 e/s) – 6 double cleans – 6 double outside the leg swings
3 sets of 15 double calf raises on the curb
4 rounds of Michael Easter’s Liberty Bell Complex (The Rock pax joined us after round 3 and some of them did round 4 with us): – 10 swings – 3 goblet squats – 10 merkins – Single bell racked carry 30 yards e/s – Walk ~75 paces to recover
MARY: With the Rock pax: – Box Cutter – [Can’t remember Snowflake’s exercise] – Flutter kicks – Dolly
ANNOUNCEMENTS:
COT: With the Rock pax. Prayers for Tuna’s wife’s recovery from surgery. Welcome to FNG Esquire!