12/10/2020 - the-og - Old School at the OG
AO: The OG
When: 12/10/2020
PAX:
Number of Pax: 6
Pax Names:
OnePly, Wall Ball, Spooner, Monkey Samurai, Gucci
Number of FNGS: 0
FNG Names: N/A
QIC: OnePly
Introduction
Back to basics. Pushing heavy weight and accommodating many injuries.
By our 530 start, spooner had “locked his keys in his car” 2x.
Warm-O-Rama
Horizontal and vertical arm swings
Baby arm circles (front and back)
Arm Pretzels
Weed Pickers
The Thang
5 rounds on EMOM timer. Extra reps or additional exercise with extra time if needed.
15 x Lat pullovers w/ 35lb plate
10 x Bent over rows (left and right) w/ 50lb dumbbell
15 x Upright Rows w/ 30lb KB
15 x Forearm Curls w/ 15lb dumbbells (L & R)
15 x KB Curls w/ 30lb KB
15 x Tricep Extensions with 30lb KB
15 x Military Press with 35lb Cinder Block
Circle of Trust
WallBall announced a new F3 chapter trying to open in Cartersville.
Prayers for OnePly family and coworkers during a difficult time.
Prayers for healing for those that need it and thanks for the ability we do have.
Naked Man Moleskin
Spooner made a comment that struck on YHC’s thoughts for the day. “You can do anything for one minute”. Reminded YHC of many fitness challenges in his life. “I’ll quit when I get to the next mailbox. Ok. Not that one. The next one. No… the next one”
Keep pushing to the next corner. Control the things you can control. Don’t give an inch, but don’t try to take the burden on your shoulders alone.
After our discussion and prayer, we got to watch Spooner climb through the tiny back window of his truck to get his keys. Turns out his driver side door was unlocked the whole time. Didn’t someone ask him if that door was unlocked before this whole debacle? Can’t remember…