Weinke that was, and the Weinke we did

9 stout-hearted PAX entered the gloom at IBC to throw their metal down in a #FiveIronFrenzy. 5 of these 9 were 2-wheeling it in at 0531, but all 9 PAX are now stronger in body for posting at the premier metal swinging site in the @f3minthill area.

WARMUP

Each PAX takes a turn with Old Deere John’s spare tire, doing the following:
Jump Up, Jump In, Jump Out, Flip and repeat x 5

When the 1 PAX finishes with the tire he swaps out with another PAX in the circle of pain round and round till all PAX have done the tire

The rest of the PAX performs the circuit of pain prescribed below:

1. DOUBLE HANDED SWINGS
2. TEA BAG SQUATS
3. ALTERNATING ONE-HAND SWINGS
4. ALTERNATING SINGLE LEG DEADLIFTS
5. ALTERNATING CLEANS
6. GOBLET SQUATS
7. ALTERNATING HIGH PULLS
8. PISTOLS
9. ALTERNATING SNATCHES

CHUM’s FIVE IRON FRENZY

Partner up with PAX of similar bell size and perform the following 5 exercises, 5 reps each, for 5 rounds, partner swap after each exercise

1. Double Bell Swings
2. Double Bell High Pulls
3. Double Bell Cleans
4. Double Bell Clean and Press
5. Double Bell Snatch

THEN WE WENT LIVE

(at this point the weinke went out the window, and YHC started audibles based on recent reads and comments)

1. KB Press Wave (ripped right outta #Meathead BB, THX TigerRag) – 4 rounds
2. Sally Up Squat Challenge (THX to SwissMiss mentioning this one during the Press Wave, so YHC took it live)

MARY

Flutter Press x20IC
Diamond Pose Stretch w/quad stretch adder
Prying Squat Stretch

Recover

MOLESKINE

YHC usually writes too much weinke and never accomplishes it all, except today he is caught unprepared for the record crowd (thanks to the unofficial ninja mob) and their strong performance in all things thrown out today. Double Bell Snatches, done, Double Bell presses, done. Tire Flips and Jumps, Done! Real strongmen! These PAX are turning into #IronGiants.

After the Five Iron Frenzy YHC had to audible to a recently used #meathead move, the Press Wave. YHC and the PAX determined this one to be more effective with heavier bells rather than some of the baby bells being used today. Then Swiss Miss muttered something about using a Sally Up Challenge. Careful what you ask for because YHC took the bait, turned up the Blue Speaker, twice, and had the PAX squatting 31 times in 3min 45sec for Moby’s Flower song. Many PAX moaned when 1 min in the song starts talking about some girl named Lucy and left us squatted low with bells on. Then they did it again at 2min and at the finale.

Strong work all around men. Thanks for the opportunity to lead, it’s a real honor each and every time.

Now, take your turn at the Q

CHUM out!