12/19/2020 - the-forge - OnePly’s Weights
AO: The Forge
When: 12/19/2020
PAX:
Number of Pax: 16
Pax Names:
QT, Drafty Kilt, Gadget, Dakotoes, Wall Bal, Rapid Fire, Jerky, Gucci, Samurai Monkey, Casper, Jalopy, Sloppy Joe, OnePly, Mr Pink, Snowflake, Boucher
Number of FNGS: 0
FNG Names: n/a
QIC: OnePly
Introduction
Twas a cold and breezy morning. In the spirit of the season, Dakotoes and YHC left all the weights outside over night to ensure your fingers froze while your muscles burned. YHC is bipedal-ly challenged at the moment so rounded the troops via Ford Explorer…
Warm-O-Rama
Mosey (or cozy drive) to 5 points
Michael Phelps side to side
Michael Phelps up and down
Baby Arm Circles (forward, back)
Arm Pretzels
The Thang
Various weights and stations awaited our crew of icicles to allow Pax to scale workout in weight or rep count to suit their needs.
EMOM timer provided structure and kept Pax moving through stations.
Rep count was minimum 10, target 15, higher if possible
1) Stations were as follows:
2) Lat Pullovers with plate
3) Bent Over Rows w/ Dumbells (left and right arm)
4) Forearm Curls with Dumbells
5) Upright Rows with KB
6) Curls with KB and Tricep Extensions with KB
7) Coupon Military Press
Pax pushed heavy weight in rotation until 6:10. Any time between sets, before EMOM timer went off, was consumed with an exercise of your choice. May dips were done.
A most excellent rock playlist (edited to accommodate WallBalls previous complaints) provided the tempo and tone of the day. YHC almost killed himself on his scooter trying to protect Monkey’s ears before “that part” of a Rage song.
Circle of Trust
Thoughts and prayers for Pebble’s family as they seek information and guidance on their little one. Thanks was given for our ability to do the things we choose.
Naked Man Moleskin
YHC is often like a broken record. He believes in repetition, partially because he is stupid and partially because repetition provides reinforcement. Reinforcement drives change…
Motivation is different from Drive. Someone who is motivated will set an alarm, get up early in the morning, walk outside and be met with sheets of rain or icy wind. That motivated soul will turn back around and get back in bed. Maybe tomorrow… The driven man goes back inside and grabs his coat. A driven man sees an opportunity when faced with adversity.
Life is full of fence sitters. Those who accept a half measure. YHC is sick of it. He has always believed that anything worth doing is worth doing at full speed. No half measures. A driven man knows this. A motivated man finds excuses.
A final quote and reminder was given, and YHC hopes in his heart of hearts that the Pax will pay special care to this final thought.
500 years before the birth of Christ lived a man named Heraclitus. He was charged with training Greek’s armies. He believed that “Out of every one hundred men, ten shouldn’t even be there. Eighty are just targets. Nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one. One is a warrior, and HE will bring the others back.”
Think about this quote. Deeply. Consider your life. How you show up to your coworkers, your friends, visiting Pax, FNG’s. You are a leader in your life whether you know it or not. Your children look to you daily. Your wife. Your coworkers. How you respond to a situation, deal with adversity, or even walk in the door after a long day at work. They are watching. You are on a stage. Be aware of the shadow you cast and make sure you are portraying the image you wish people to see from you.
We lead by example. So many forget this. So many make excuses for their bad behavior… “oh, that’s just who i am. I don’t care. Take me or leave me.”
Frankly – that’s bullshit. Your emotions are a choice as are your actions. Stop making excuses and start leading from the front.
So which one are you? The one who shouldn’t even be there? Or the warrior who will bring the others back? Or somewhere in the middle?
/soapbox