No one likes the Merkin Monster
Date: 2024-10-14 AO: swole Q: voodoo PAX: Uncle Leo, flipper, Floyd, voodoo FNGs: None COUNT: 4 YHC did not anticipate traffic at 5:20am on Columbus Day, but that’s what he found. After arriving right at 0530 and unloading bells and a bag, we got started at 0533. #cobains to the pax.
WARMUP: SSH x 20 IC IW x 15 IC Sharon Towers x 10 IC Prying squat x 2 with some Achilles stretching at the bottom
THE THANG: Today’s weinke called for the first workout of the last week (week 10 for those of you keeping track at home) of Flipper’s Bells & Bags program.
Bells: – 5 sets of 20 2-handed swings. Focus on hiking the bell back through the legs and getting a good float at the top. There was too much mumblechatter through the first 3 rounds so we did the last 2 as a combined set of 40 unbroken swings. The pax really enjoyed this. – 4 sets of 6 double clean and press. The weinke called for 12 reps but I thought that was overkill so we just did doubles. Focus on a solid clean and rack before pressing. Use your lats to draw the bells back down into the rack. Or just let gravity do the work.
Bags: 10 minute AMRAP partner work: Partner 1 does the Merkin Monster (merkin, deadlift, merkin, clean, merkin, clean and press) 3 times. Partner 2 does 10 swings and then rests until Partner 1 finishes, then repeats. I think we made it through about 4.5 rounds of this. There was a lot of sweating and not a lot of talking.
Bells: Armor Builder Complex x 5 – Double clean x 3 – Double press x 1 – Double front squat x 2
We had a little time left so we did waiter carries and suitcase carries.
MARY: No time for no Mary
ANNOUNCEMENTS: Please keep an eye out for opportunities to help those affected by the recent hurricanes. The organizer of BRR is arranging work parties, Paper Jam is putting a crew together to go up to the mountains on Saturday and there are numerous opportunities to donate. Anything you’re able to contribute will be more than welcomed by those struggling with the aftermath of these devastating storms.
COT: YHC took us out.
WARMUP: SSH x 20 IC IW x 15 IC Sharon Towers x 10 IC Prying squat x 2 with some Achilles stretching at the bottom
THE THANG: Today’s weinke called for the first workout of the last week (week 10 for those of you keeping track at home) of Flipper’s Bells & Bags program.
Bells: – 5 sets of 20 2-handed swings. Focus on hiking the bell back through the legs and getting a good float at the top. There was too much mumblechatter through the first 3 rounds so we did the last 2 as a combined set of 40 unbroken swings. The pax really enjoyed this. – 4 sets of 6 double clean and press. The weinke called for 12 reps but I thought that was overkill so we just did doubles. Focus on a solid clean and rack before pressing. Use your lats to draw the bells back down into the rack. Or just let gravity do the work.
Bags: 10 minute AMRAP partner work: Partner 1 does the Merkin Monster (merkin, deadlift, merkin, clean, merkin, clean and press) 3 times. Partner 2 does 10 swings and then rests until Partner 1 finishes, then repeats. I think we made it through about 4.5 rounds of this. There was a lot of sweating and not a lot of talking.
Bells: Armor Builder Complex x 5 – Double clean x 3 – Double press x 1 – Double front squat x 2
We had a little time left so we did waiter carries and suitcase carries.
MARY: No time for no Mary
ANNOUNCEMENTS: Please keep an eye out for opportunities to help those affected by the recent hurricanes. The organizer of BRR is arranging work parties, Paper Jam is putting a crew together to go up to the mountains on Saturday and there are numerous opportunities to donate. Anything you’re able to contribute will be more than welcomed by those struggling with the aftermath of these devastating storms.
COT: YHC took us out.
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