01/18/2021 - the-forge - Choose your own EMOM
AO: The Forge
When: 01/18/2021
PAX:
Number of Pax: 8
Pax Names:
Mayhem, Dakotoes, Bouche, Snowflake, Shotgun, H2O, Wheels, OnePly
Number of FNGS: 0
FNG Names: n/a
QIC: OnePly
Introduction
YHC was excited to introduce a new exercise to the group. It came to YHC in a flash of brilliance while sitting upon the throne. Luckily, YHC is injured and can not actually perform said exercise. A lower body and upper body option is available depending on the needs of the PAX.
Warm-O-Rama
Baby arm circles (front and back)
Arm Pretzels
Michael Phelps
Weed Pickers
The Thang
3 different EMOM evolutions, 10 min each. Primary exercise was between 10-12 reps (Pax Choice), secondary exercise was done until the timer ran out.
Round 1:
Push Ups & BBSU
or
Weighted Squats & BBSU
Round 2:
Curls/Tricep Extensions & 6″-90deg
or
Lunges & 6″-90deg
Round 3:
Upright Rows / Push Press & Kick-Outs
or
Hillbilly Hellraiser’s & Kick-Outs
Finish with a round of Mary that was really just 3 rounds of 30-sec plank and a bunch of SSH. H2O fits in well. We all hated him.
Circle of Trust
Thoughts for Drafty and Pebble’s families, Prayers for Mayhem’s neighbors, thanks for the ability to come out and work together.
Naked Man Moleskin
In the spirit of the day, YHC referred to an MLK quote he finds particularly touching and fitting for the time.
“But there is something that I must say to my people who stand on the warm threshold which leads in to the palace of justice. In the process of gaining our rightful place, we must not be guilty of wrongful deeds. Let us not seek to satisfy our thirst for freedom by drinking from the cup of bitterness and hatred.”