The Steel Mill 01/25/24, 5:30 AM, 30 Degrees : Slow Pitch Sub
PAX: 22 Total: Truck Stop, Woodstock, Chernobyl, KOA, Mr Hanky, OG Kickstand, Balls of Fury, Arch, Busser, Longboard, Gaga, Double Dip, Turnbuckle (FNG), Noodle (FNG), Big Rig, Shocker, Mayme, Beans, D2, Rooney, Whiff
QIC: Duracell
Slow Pitch was scheduled to Q & had an emergency, so we had a last minute substitute
We celebrated by dishing out a challenging full body weight workout – which was especially hard for the PAX who already participated in the 5k.
Warmarma: 10 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods
Warmarma on Roids: We repeated our previous exercises, but added dumbbells to start pushing the action: 10 side straddle hops, 10 Big Ones, 10 tappy taps, 20 High Knees, 10 sun gods, 10 reverse sun gods
The Thang was a tabata style work with 40 seconds of exercise, followed by 20 seconds of recover, repeat, repeat…
The Thang: We added dumbells & did all 4 sets listed consecutively & repeated for a second time before moving to the next round.
Round 1: Weighted Shoulder Tap, Squats + Curl, Thrusters, Put Them Together for One Continuous Movement. Round 2: Deadlift + High Row, Swingsquat Clean, Rainbow Press (lift dumbells over one shoulder, then lift the weights in arc over head), , Put Them Together for One Continuous Movement. Round 3: Low Rows, Squats w/ Weights at Shoulders, Arnold Press, , Put Them Together for One Continuous Movement.
Core Finish: We finished with core exercises for the entirety of the song Everybody Hurts
COT: Finding your why. The Q shared a personal story about finding your why & finding a why that’s strong enough to outweigh the thousands of daily choices that could derail your pursuit of your goal. The struggle of living with discipline is worth it in the end – much less painful than regret.
Aye!
Duracell