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Monday 11-11-13

Hope you all had a great weekend and are ready for a set of new challenges!

Your challenge this week is 2 fold. The colder weather can be pretty sneaky in more than one way. So, your first challenge this week is to keep your water intake just as high as it was in the summer. That means, at least 1/2 your body weight in ounces of water. So, for example, if you weigh 150lbs you need to drink at least 75oz of water!  The second challenge is search for a recipe with Carrots being one of the larger ingredients!  Get to it!

Lastly, Bingo Night is this Saturday!  Its a great way for us all to come together (without working out) and have a great time. We’ll tentatively begin about 7:00/7:15. It is potluck and we really want you to bring some food for all. We’ll shoot for 5 games of Bingo, maybe more depending on how intense it gets. This ain’t no “for fun” Bingo either.  These games are for some mullah, $5 game buy ins!  We’ll leave a board up at the gym for sign ups for food.  If you have questions, please ask.

Swink Fundamentals -Shoulder Strength/Mobility

Skill: Split Jerk

12:00 AMRAP -150m Run -10 Split Jerks (75/45)

Swink Performance -Shoulder Strength/Mobility

-3×10 Front Squats @75%

12:00 AMRAP -250m Row -25 Double Unders


The tense moments before the “beep”.  Alfred with his game face on!  How do you mentally prepare?

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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