Bags, Bells, and Rumors of an Oompah Band

Date: 2024-10-05 AO: olympus Q: Krzyzewski PAX: The Worm, ickey_shuffle, Floyd FNGs: None COUNT: 4 With ruthless precision, three pax joined YHC almost right on the nose at 0700 for a solid Saturday morning beatdown. Tales of travels, concerts, and Oktoberfest glories filled the air while the pax were busy pursuing greatness in the form of sandbag lifts, kettlebell swinging, and a solid round of carries. Great to see Floyd, Ickey, and The Worm – always a pleasure to move weighted objects at a regular cadence with solid HIMs. 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) Sandbags Sets – Partner Work – Hanging clean & press (8x) (3 sets) – Counter-rotational reverse lunge (5x e/s) (3 sets) – Merkin monster (3x) (3 sets) – Up & over (3x) (3 sets) – Note: Pax partnered up and in the off-time did either 10x merkins or 10x swings 2) Kettlebell EMOM (12 min.) – A: Double cleans (8x) – B: Alternating hand swings (16x-20x) – C: Swing squats (12x-15x) – D: Half-snatch (4x e/s) 3) Pelosi Ladder Intermission 4) Various and Sundry Carries with Double Bells MARY: No time fo’ dat today ANNOUNCEMENTS: – T-claps to all who gave blood at yesterday’s drive. For anyone still with excess blood in his system, there’s probably another blood drive somewhere – F3 Night Out tonight at OMB Ballantyne at 5PM – see Teddyf3’s post for more details COT: YHC took out the joint men of The Rock and Olympus in the COT. Prayers for Western NC, for those making new starts, and for our brothers unable to attend today.