Date: 2024-12-07 AO: olympus Q: Krzyzewski PAX: MARTA, flipper, Unplugged, Emoji, taggart FNGs: None COUNT: 6 Let’s be blunt – it was friggin’ cold. Despite the adverse conditions, a half dozen pax chose discomfort and got better this morning. Solid mumblechatter aided the pax as we dismantled Total Tension ladder by ladder. The workout started with a cameo by High Tide, who came to wish his FNG well, but ultimately just ended up trading some solid Crusade-themed mumblechatter (thanks, Ickey) when said FNG did not post. Nevertheless, it was great to see relative newcomer, Taggart, come out for some weekend gear work. Overall, a delightful beatdown that YHC hopefully encapsulated well since the first time he hit submit on this backblast it disappeared into the digital aether…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) Total Tension Sets (Double KBs) – Cleans | Presses | Squats | Renegade Rows format – Start 1x | 1x | 1x | 1x and ladder up the squats to 8x (and then ladder down) while keeping the other exercises at 1x each 2) Pelosi Ladder 3) Super Sets (2 min. each; 3 sets of each) – A: Snatches (5x e/s) and merkins (10x) – B: Heavy swing (10x) and lawnmowers (5x e/s) 4) Floor Exercises (2 sets each, except the 1/4 get up) – Anchored leg raises (10x) – Chest press (10x) – Double KB hold flutter kicks (15x) – 1/4 Turkish get up (5x e/s press and elbow hold on other arm) 5) Carries, carries, carries MARY: Nope. ANNOUNCEMENTS: – Holiday party next Sunday – see Slack for details – Continued prayers for The Worm for recovery and healing COT: YHC took ’em all out this time.