Woke up late, feeling great
Date: 2025-01-20 AO: swole Q: flipper PAX: Unplugged, voodoo, Roulette, Starch, The Worm, taggart, wildturkey, flipper FNGs: None COUNT: 8 Not often will Swole start at what the uninitiated may call “a reasonable hour.” So when opportunities arise to launch Monday’s premier ballistic workout at a time which enables the sun to rise over our labors, YHC will always take advantage. To that end, 7 of us gathered in the semi-gloom at 0700, including two sight FNGs in Roulette and Starch. Those poor fellas thought they we taking the smart route posting the only workout in southland on holiday hours this AM, by the end of the workout I fear they were doubting their convictions.
WARMUP: SSH, IW, ST, Spider-Man Twists, Prying Squats, 3 sets of 10 swings. THE THANG: 1. 25 one hand swings each side w/ light bell 2. W/ heavy bell, 1 straight leg DL, 1 upright row, 1 upright row to overhead press, 1 Squat, X5 3. 60 switch hand swings 4. Repeat (2) but 4X 5. 5 SH swings, Clean, 3 presses, 1 snatch, switch sides, repeato… do all that 4X more 6. 20 two hand swings w/ Heavy Bell 7. 10 switch hand swings, 5 cleans ES, 4 presses ES, 3 Snatches ES… do that 2X more 8. 30 two hand swings w/ heavy bell 9. 5 one hand swings, 5 rack reverse lunges, switch sides, repeato… do it 4X more 10. Repeat (2) but 3X 11. Rack standing marches 10 ES 12. 10 swings, 10 Merkins, as many rounds as possible till 7:45
YHC had an idea of how he wanted the workout to go as he was driving in, but things took a bit of a life of their own once the work started. As such, I may not have perfect recall of events. Sounds off in the comments if I missed something, or if you’re just pissed at me in general, I know I am.
MARY: standing marches checked this box ish ANNOUNCEMENTS: spartan race coming up in April, huge F3 presence expected. See slack for details COT: YHC took us out, many thanks for the example of leadership set by MLK.
WARMUP: SSH, IW, ST, Spider-Man Twists, Prying Squats, 3 sets of 10 swings. THE THANG: 1. 25 one hand swings each side w/ light bell 2. W/ heavy bell, 1 straight leg DL, 1 upright row, 1 upright row to overhead press, 1 Squat, X5 3. 60 switch hand swings 4. Repeat (2) but 4X 5. 5 SH swings, Clean, 3 presses, 1 snatch, switch sides, repeato… do all that 4X more 6. 20 two hand swings w/ Heavy Bell 7. 10 switch hand swings, 5 cleans ES, 4 presses ES, 3 Snatches ES… do that 2X more 8. 30 two hand swings w/ heavy bell 9. 5 one hand swings, 5 rack reverse lunges, switch sides, repeato… do it 4X more 10. Repeat (2) but 3X 11. Rack standing marches 10 ES 12. 10 swings, 10 Merkins, as many rounds as possible till 7:45
YHC had an idea of how he wanted the workout to go as he was driving in, but things took a bit of a life of their own once the work started. As such, I may not have perfect recall of events. Sounds off in the comments if I missed something, or if you’re just pissed at me in general, I know I am.
MARY: standing marches checked this box ish ANNOUNCEMENTS: spartan race coming up in April, huge F3 presence expected. See slack for details COT: YHC took us out, many thanks for the example of leadership set by MLK.
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