We have a Goat! And other sundry
Date: 2025-07-14 AO: swole Q: flipper PAX: Emoji, Fotomat, Uncle Leo, flipper, Stu (Aka Goat) FNGs: 1 Stu (Aka Goat) COUNT: 5 Emoji was signed up for his first Q at Swole, then had to bail due to a work trip so YHC accepted responsibility for today’s beat down. At 0525 it was YHC and Uncle Leo contemplating our bad life decisions. By 0530 we picked up Fotomat, Emoji of all people, and Stu, and FNG who self EH’d to a KB work out… Brave man.
Thusly we set out upon a journey of self discovery administered by heavy iron, the dulcet tones of “Rock Workout” from Apple Music and a good old EMOM beat down.
WARMUP: SSH, IW, LSS, Sharon Towers, Prying Squat, Arm Circles, Swings THE THANG: 20 minutes of ABC complex EMOM 8 minute AMRAP of Heavy Swing, Single Leg Deadlift ES, Merkins. Reps escalated each set by 1 of the bell movements and 2 merkins…. Sweaty work MARY: KB pull through, boat canoe ANNOUNCEMENTS: nada COT: YHC took us out
Thusly we set out upon a journey of self discovery administered by heavy iron, the dulcet tones of “Rock Workout” from Apple Music and a good old EMOM beat down.
WARMUP: SSH, IW, LSS, Sharon Towers, Prying Squat, Arm Circles, Swings THE THANG: 20 minutes of ABC complex EMOM 8 minute AMRAP of Heavy Swing, Single Leg Deadlift ES, Merkins. Reps escalated each set by 1 of the bell movements and 2 merkins…. Sweaty work MARY: KB pull through, boat canoe ANNOUNCEMENTS: nada COT: YHC took us out
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