Swole

WARMUP: Don Quixote's/Sharon Towers Shoulder Circles 2x Voodoo Complexes each side (best well-rounded exercise ever) Runners Stretch Pigeons Arm Flappers/Snovials THE THANG: Sets Reps Rest A1 Double Front Squat 4 6 120 sec A2 Double Clean + Press 5 4 120 sec B1 Side Lunge/ Single 3 8 / side 45 sec B2 Half-Kneeling Press 3 8 / side 45 sec C1 Windmill 3 5 / side 45 sec (rushed the Windmills at the end. Captain America was playing) MARY: No time ANNOUNCEMENTS: Come out for the run/ruck/walk on October 17. Blanks has the link. COT: Blanks did the very entertaining weird but not too weird playlist, Norwegian and around the world death metal, remakes, and night club singers kept the mojo going. Pepsi and Unplugged corrected and coached the timing, as usual. Emoji math wound up filling up 45 minutes almost perfectly. Prayed for the loss of family members, kids' mental health and for strong patient parenthood. Excellent PAX mumblechatter. Springfield nailed it, and got The Hulk.