Always 70 and Sunny
Always 70 and Sunny

Ludus West End


Six Gladiators broke the bondage of sound sleep, drove through driving rain, and posted to seek the rewards of Circus Maximus. YHC served as this week’s lanista and we trained as follows:


X10 SSHs; X5 Forward Arm Circles; X5 Backward Arm Circles; X5 R Curtsy Lunges; and X5 L Curtsy Lunges

1st Quarter – 10 Minute EMOM
Odd Minutes: X8 R KB Lunge Curl & Press
Even Minutes: X20 L KB Swings

2nd Quarter – 10 Minute EMOM
Odd Minutes: X8 L KB Lunge Curl & Press
Even Minutes: X20 R KB Swings

3rd Quarter – 10 Minute EMOM
Odd Minutes: X12 R KB Snatch
Even Minutes: X12 KB High Pull

4th Quarter – 10 Minute EMOM*
Odd Minutes: X12 L KB Snatch
Even Minutes: X20 KB Pull Overs

COT (inadvertently undertaken in reverse order):

YHC closed us with prayer

Announcements: Convergence at 0630 on Monday at Belle Island (Park at Tredegar)

Counterama and Namearama


Proper execution of the LCPs was elusive – with some more reps we’ll master this compound movement that promises to pair nicely with TGUs.

*We fell short on 24 L KB Snatches today – homework for the amusement of your neighbors.

Unspoken were the thoughts that EMOMs are the stock and trade of the unimaginative Q – mea culpa.

Great to have Kru out for his sophomore showing at the CM – even brought two KBs. Those Gloucester boys are strong.

Speculation was rampant concerning WhiteDeer’s impressive punch at the top of each snatch: was he one of those kids constantly raising his hand in class to the annoyance of his less eager classmates? Johnsonville’s conversion to a heavier KB is a success based on his strong efforts today. FlipPhone ripped through the EMOMs begging the question: does he need a heavier KB? ChumBucket stepped out from the protection of the bus lane cover and commanded the rain to stop – and it did, with the rain yielding to a dry and pleasant morning.

Watch, stand fast in the faith, be brave, be strong. Let all that you do be done with love. 1 Corinthians 16:13-14


About Author

1 Comment

  1. Great workout this morning Earthworm! And just for the record I never stole Johnsonville’s lunch money. #GloCoCrew