Date: 2024-09-07 AO: olympus Q: Krzyzewski PAX: MARTA, The Worm, Tuna FNGs: None COUNT: 4 A quartet of pax woke up and chose to get better this morning. Week 4, Day 3 had an ample serving of pain in store with a fully body beatdown that the pax took in stride. Guest celebrity, Tuna, joined in the fun today as well. Though he said it was due to a horrific ankle injury, YHC thinks it’s really due to how cool Gear Workout dudes must look that he had to try it. With recent appearances by Beaver and Cottonmouth, maybe YHC is on to something? In any event, Tuna did well for a first-timer and suffered through a lot of unsolicited advice on KB form and technique…hopefully you’ll continue to join us. Solid mumblechatter helped ease the relentless attack provided by the weinke as we put Week 4 into the rearview. 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 Fanfare – Up & Up (8x) (4 sets) – Merkin monster (4x) (3 sets) – Counter-rotational reverse lunge (4x e/s) (3 sets) 2) Kettlebell Attrition Sets (1 min. on / 1 min. off) – A: Heavy cleans (3 sets) – B: Heavy swings (3 sets) – C: Snatches (3 sets) 3) Carries – Heavy farmers – One-handed waiters MARY: Joined up with The Rock for a round of 15x merkins before COT ANNOUNCEMENTS: – Blood drive is coming in less than a month! See Slack for MARTA’s announcement – Charlotte Crusade at Bojangles Coliseum is coming up on 9/20 (
www.charlottecrusade.com/) – Prayers for safe travels for our BRR brothers…rumors of bears on the ground always makes it dicey. Stay safe! COT: Floor Slapper took out the join groups with a prayer and some odd reminiscence about Baywatch…