Date: 2025-12-06 AO: olympus Q: Krzyzewski PAX: flipper, voodoo, The Worm, Mountain Momma, Emoji, ickey_shuffle, Toto FNGs: None COUNT: 8 Aye – the pax were plentiful, the degrees in Fahrenheit weren’t, but the reps in The Wolf were and then some. Set upon a brisk morn, the pax descended upon the sacred black top to get work done and chatter in a mumble-style. Truly The Wolf is a miserable sod. She knows her limits and, like Charon, will guide unknowing souls down the river of unpleasantness. Luckily for the pax, today’s adventure only had 4 sets of nonsense. We covered chains, we covered complexes, and we of course had a Hydrox thrown in for good measure. Overall, probably a thumbs down on the weinke, but mumblechatter kept spirits bright and punchy. Without further ado, let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) Voodoo Complex (3 sets) – Voodoo complex (1x round e/s) – Voodoo complex (2x rounds e/s) – Voodoo complex (2x each exercise, but 1x round e/s) 2) Thee Wolf (4 sets; combo of “complexes” and “chains” and a Hydrox for good measure) – Double snatch – Double squat – Double press – Double squat – Double clean – Double squat 3) Complex of Five Multiples (3 sets) – Lawnmowers (5x e/s) – Somersault squat (10x) – Merkins (10x) 4) Carries and Swings! – Various carries down w/ 10x swings then back w/ 10x more swings (don’t worry Unplugged we nailed 75x total and a few more for good measure) 5) Deadlifts, Rows, and Curls…Oh My! (3 sets) – Double bell deadlifts (10x) – Upright rows (5x) – KB curls (5x) MARY: One round of static holds on each side ANNOUNCEMENTS: :mega: Wildturkey’s summary of upcoming events:
docs.google.com/document/d/1rfXr_W_lxq61DGddefdopUF81v3z13rkIIrnyQ_ROFc/edit?usp=sharing :christmas_tree: Area 51 holiday party sign-up sheet:
docs.google.com/spreadsheets/d/1Q5rBuOznuTlTQjSztxlK_CL-NLaoS7WAjaHZPwy96tk/edit?gid=634347005#gid=634347005 :skull_and_crossbones: Memento mori COT: MARTA, who completed a triple crown of Calvary Q’s this week – t-claps!, took out the joint groups