January 26th, 2024 By Gamma

14 posted to get stronger, and were rewarded with staying dry, no running and lots of reps.

Date: 01/26/24
Pax: Zin, Sheepdog, Constitution, Bear Claw, SS Minnow, Hacksaw, Uncle Floyd, Othello, Gilmore, Red Tape, JD, Firebrand, Magic Mike, Gamma
QIC: Gamma

#disclaimer
Warm-up with some high knees and a few stretches

Main Event
10 High Rows, 10 Incline Mericans, 9 High Rows, 9 Incline Mericans…..down to 1 High Row, 1 Incline Merican

10 Pullovers, 10 Chest Presses, 9 Pullovers, 9 Ches Presses…..down to 1 Pullover, 1 Chest Press

5 rounds of 4 different exercises; 5 reps with one hand, 5 reps with the other then 10 reps with both hands
Triceps Extensions
Curls
Overhead Presses
Lawn Mowers

10 Seated Knee-Ups, 10 Dips, 9 Seated Knee-Ups, 9 Dips….down to 1 Seated Knee-Up, 1 Dip

10 Inclined Chest Presses, 10 Mason Twists, 9 Inclined Chest Presses, 9 Mason Twists….down to 1 Inclined Chest Press, 1 Mason Twist

1 more round of the 5/5/10

Grand Finale – max reps for one minute of each exercise:
Triceps Extensions
Curls
Overhead Presses
Lawn Mowers – left hand
Lawn Mowers – right hand
Seated Knee-Ups
LBCs

No time for Mary, so right into COT

Moleskin
1. Great to see the big crowds for kettlebells, my favorite workout of the week. Hopefully you got your money’s worth, because there are no refunds.

2. Started to lose the class a bit during the 5/5/10s, so we did the final round together….

3. Depending on how hard you worked during the grand finale, should have been over 1000 reps overall.

4. Consider signing up for the MeCa Gala (and bourbon raffle!) as well as the Gremlin. Details on Slack.

5. Prayers for a speedy recovery for Othello’s dad, who underwent surgery this morning.

6. Zin just got back from a work trip to 18 degree Chicago, while I just got back from a work trip to 75 degree Florida. One of us needs a career change…

7. Constitution has the Rail Yard Q tomorrow.

Cheers!
Gamma

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