Date: 2025-07-05 AO: olympus Q: Krzyzewski PAX: MARTA, Wabbit, Emoji FNGs: None COUNT: 4 Despite having to knock loose a few cobwebs from 4th of July revelry, the pax embraced the cool-ish morning air to take on the latest installment of spreadsheet punishment. Verily, the presses were copious and the armor was built, but not without some solid mumblechatter. Wabbit threw down some hot takes on Mexican cuisine. Emoji helped us remember why house cleaning can be deceptively nefarious. MARTA helped point out why photographing restaurant staff is generally frowned upon. And YHC delighted in the rhythms of stuffing 160 presses (each one was a double!) into a somewhat cohesive weinke. Solid morning that also saw the introduction of backwards farmer’s carries (for our HEALTH!). 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) ABC EMOM (10 min.) – Double clean (2x) – Double front squat (3x) 2) Double Presses (4 sets) – Double presses (2x) – Double presses (3x) – Double presses (5x) – Double presses (10x) 3) Snatchy Pyramid Thing (5 sets) – Snatches 2x e/s (add 2x e/s each set until 6x e/s and then subtract 2x e/s until back to 2x e/s total) – Heavy swings (15x) – Lawnmowers (6x e/s) 4) Hinge Complex EMOM (3 min.) – Deadlift -> upright row (5x) – SLDL (6x e/s) – Reverse lunge (6x e/s) 5) Carries! – Mostly regular farmer’s, but threw a curveball once Wabbit spoke about the benefits of backwards walking – remember to get your 5 mins each day! MARY: Naw, fam – not today ANNOUNCEMENTS: – :drop_of_blood:Blood drive….in October? – :camping: F3 Dad Camp @ Lake Wylie from 8/15-8/17 (Look for details on Slack) – :horse: Horsey half marathon and ruck is on 8/2 (see Slack for details) – :kettlebell:+ :shirt: Order your KB shirts by 7/13:
f3gear.com/products/f3-area-51-kettlebell-reorder-pre-order-july-2025 COT: – Tuna took out the joint crews and this one was in the books!