Date: 2024-12-21 AO: olympus Q: Krzyzewski PAX: voodoo, MARTA, Emoji, The Worm FNGs: None COUNT: 5 Upon the frosty landscape, five pax supercharged their levels of Christmas cheer this fine morning. The mission: take down an even dozen of our most hallowed complexes with ruthless precision. YHC is happy to say mission accomplished. This was completely unnecessary, but good to revisit some of these complexes and remind ourselves why we don’t do these more regularly. Overall, a solid beatdown that burned enough calories to provide for some guilt-free merriment later this week. Let’s get into the recap of this nonsense… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, slingshots (7x e/w) THE THANG: 1) Balance (1 set) – Swing R (15x); lawnmower R (15x); staggered merkins (15x) – Swing L (15x); lawnmower L (15x); staggered merkins (15x) – Drop everything by 5x each set so three times through each side 2) Voodoo (2 sets) – Swing, hi-pull, snatch, clean, squat, press (1x e/s) – Second set do 2x of each element before proceeding to the next 3) Flynncinerator (1 set) – 10x of each element: double swing; double front squat; see-saw press; bent-over row; merkins 4) Clean & Park (2 sets; E2MOM) – A: Clean L; clean R; press R; PARK – B: Clean R; clean L; press L; PARK – C: Heavy swings (5x) – D: Merkins (5x) 5) Porpoise (1 set) – Merkin (on bell for all merkins); swing R; merkin; swing L – Merkin; clean R; merkin; clean L – Merkin; snatch R; merkin; snatch L – Merkin; double swing; merkin; double clean; merkin; double snatch 6) Goshawk’s (1 set) – Suitcase to the tree; goblet squats (8x) – Repeat 8x total 7) Hoodoo – Bent-over row; swing; clean; snatch; OH reverse lunge (1x e/s) 8) Pyramid (1 set) – 2-handed swing (2x) – Alternating 1-handed swing (4x) – Thrusters (6x) – 2-handed swing (8x) – Alternating 1-handed swing (10x) – 2-handed swing (8x) – Thrusters (6x) – Alternating 1-handed swing (4x) – 2-handed swing (2x) 9) High Tide (1 set) – Snatch; clean; press; squat (1x e/s) 10) Humane (1 set) – A: Swings (10x); goblet squat (10x); merkin (1x) – B: Swings (10x); goblet squat (5x); merkin (6x) – C: Swings (10x); goblet squat (1x); merkin (10x) 11) Armor Building (1 set) – Double clean (2x) – Double press (1x) – Double squat (3x) 12) Fibonacci (1 set) – Double clean (8x) – Double squat (5x) – Double clean (5x) – Double squat (3x) – Double clean (3x) – Double squat (2x) – Double clean (2x) – Double squat (1x) MARY: Nope ANNOUNCEMENTS: TBD COT: Joined the men of The Rock for COT. Orange Whip graciously took all of us out and Tuna came prepped with eggnog, whiskey, and Christmas tree snack cakes for the lads