05/18/2020 - the-forge - Basic Beat Down
AO: The Forge
When: 05/18/2020
PAX:
Number of Pax: 11
Pax Names:
QT, Swedish Ham, Drafty Kilt, Gadget, Dakotoes, Bear Arse, Wall Ball, Spooner, OnePly, Wheels, Neo
Number of FNGS: 0
FNG Names: n/a
QIC: OnePly
Introduction
YHC had a big weekend and forgot he had the Q. Swedish Ham gently reminded YHC who shamelessly stole a workout template from the angry rhinoceros. YHC was tired, sore, and feeling lazy. Since YHC could not skip out on the Q, he decided to slack off in the gloom with a “scalable beat down”…
Warm-O-Rama
Focus on stretching movements. Easy mosey to the lower parking lot. Weed Pickers, Windmill, Baby arm circles (forward and back), Arm Pretzels, Hamstring stretch.
The Thang
Pax circled up and listened to a glorious 1990’s inspired angry suburban teen playlist. Gratuitous cussing could not be avoided as no 90’s playlist is complete with out Rage Against the Machine. YHC asks your forgiveness.
Pax were supposed to perform 30 qty 1 minute rounds with no rest period. Pax instead performed 29 qty 1 minute rounds because YHC can’t count. Each round consisted of a BASE of 6 – 10 reps of 3 main exercises: Merkins, BBSU, Squats. Round breakdown as follows:
Rounds 1-10: base
Rounds 11-12: base + 1
Rounds 13-14: base + 2
Round 15: base
Round 16: base – 1
Round 17: base – 1
Round 18: base – 2
Round 19: base – 2
Round 20: base
Round 21: base
Round 22: base
Round 23: 1/2 speed 1/2 base rep count
Round 24: 1/2 speed 1/2 base rep count
Round 25: base
Round 26: base
Round 27: one minute low plank
Round 28-29: burpees or PAX Choice
Round 30: YHC can’t count so pax skipped it
Pax finished with a variety of leg stretches.
Circle of Trust
YHC asks for guidance for our leaders as we get back to work and back in society. YHC also expresses thanks to the group for the spiritual and fitness gains he has experienced since joining Jan 13th of this year.
Naked Man Moleskin
Today’s message was intended to be about moderation. About listening to your body and not pushing past your limits. A reminder was given that “the bill always come due” and caution was urged for maintaining balance in our life and exercise. The reality of the day was a bit different. YHC found inspiration this morning in those around him and chose to take a harder path than originally intended.
The lesson learned though this experience is one recognizing opportunity and adapting to change. YHC had one plan this morning, but the circumstances demanded a deviation. The group lifted the weak / uninspired and set the tone for the week. YHC is humbled and thankful.