Laud the Squad of Eight Great Pax That Attracts Gains from Pain

Date: 2024-09-21 AO: olympus Q: Krzyzewski PAX: The Worm, MARTA, Cottonmouth, flipper, ickey_shuffle, Floyd, Cheese Curd FNGs: None COUNT: 8 A solid group of eight took to the pavement this morning in near idyllic weather conditions to lift heavy things and strike back at the siren call of complacence. Great to see Floyd and Cottonmouth make return trips to our humble gear workout. Also, always a pleasure to have Cheese Curd make his way up to Olympus (after earlier beatdowns this morning, no less). The usual suspects helped round out the core as we descended further into the madness of the Bells & Bags series. Notably, all the good (but unequipped) pax were visited by Santa Flipper this morning with extra bags so we were ready to throw around sand in a festive, but controlled manner. Solid mumblechatter helped fuel the pax through the punishing weinke as we put another one in the books. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Kettlebell Sets – Alternating hand swings (20x) (3 sets) – Clean & press (6x e/s) (3 sets) – Swing squats (10x) (5 sets) 2) Sandbags Sets – Partner EMOM (22 min.) – Hanging clean & press (8x) (6 min.) – Counter-rotational reverse lunge (5x e/s) (6 min.) – Up & up (5x) (10 min.) – Note: Pax partnered up and in the off-minute did either 10x merkins or 10x swings 3) Sandbag Carries – Fireman carry – Bearhug carry – Over-the-shoulder carry – Farmer/suitcase-ish carry MARY: Combination of SLDLs (8x e/s), static holds w/ sandbags, and a quick glutebridge to round out the pump ANNOUNCEMENTS: – Blood drive is coming up on 10/4. See Slack for MARTA’s announcement – Mental toughness Zoom call on 9/23 at 8pm; link: zoom.us/j/96217643077?pwd=rDX9ZUFhSoyt1u3Wo2FLCO4Wz7upQ9.1 COT: Ductwork took out the join groups in the COT