02/26/2021 - the-forge - Peg Leg Goes to the Senior Center
AO: The Forge
When: 02/26/2021
PAX:
Number of Pax: 11
Pax Names:
OnePly, Dakotoes, Mayhem, Mr Pink, Rapid Fire, QT, Layover, Homewrecker, Swedish Ham, Snowflake, Shotgun
Number of FNGS: 0
FNG Names: n/a
QIC: OnePly
Introduction
Wet and nasty so we went to the senior center… insert inappropriate joke here.
YHC can’t use his legs and is tired of the same exercises. He got creative and mindful in the structure of the workout.
Warm-O-Rama
Short and to the point.
Baby Arm Circles (Front and back)
Arm Pretzels
Good mornings
Flappy Birds
The Thang
3 evolution EMOM
1)
10 x Merkins
BBSU till the end
2)
10 x Upright Rows (KB)
10 x Curls (KB)
10 x Overhead Tricep Extension (KB)
3)
10 x Push Press (KB)
10 x Yet to be named Overhead lat pull crunch leg lift 6″ thing
Finish with 1 minute 6″ hold.
Circle of Trust
Thoughts and prayers for Mr Pink’s family and daughter.
Naked Man Moleskin
Excellent conversation this AM. Thank you Dakotoes for bringing Q-Source discussion and leading us through the book. Kudos to Layover for speaking up.
Be mindful in creating your workouts. Think about the muscle groups you wish to target and how one exercise will impact the other.
How can they scale for newer vs stronger pax?
What is your goal – heart rate or anaerobic movements? Combination?
How will you be inclusive of the slower or less conditioned Pax?
Pay attention during the workout. If you see form lacking – call it out. If you see people struggling – call for a break. Build in some stretching.
Be mindful of what you are doing and deliberate in your planning process.