Back Blast “Do it the Right Way” 10-Jul-2019 Wednesday #theFoundry #Heavy #BlackOps at #theCounty 0530 Crock Pot Q

Weather: 74 deg F, 49% RH (but felt worse). The air was still, not even a single flap of the flag to be had. YHC assumes this was SkyQ’s hat tip so as not to blow the wind such that it rocked the swole PAX doing strict ring dips (see below)
PAX: 5
Alexa
Bulletin (R)
Gilligan
Goooooal
Crock Pot (Q)
Disclaimer
Warm Up:
Side Straddle Hops (IC) x 15
Kendra Newmans (10 count forward, 10 count reverse)
Imperial Walkers (IC): x10
Toy Soldier (IC): x10
Good Morning (Bear Hug/Hulk) (IC): x10
Slooooooow Grass Grabbers (IC) x 10
[Stay in Grass Grabber starting position]
Static Hold on left ankle (8 count)
Static Hold on right ankle (8 count)
Thang:
Station work. 4 sets at each location before rotating.
Each set begins on an EMOM clock. Go until failure. If you break form in ANY way, your set is done.
We had juuuust enough time to do another complete round before time was called, for a total of 5 rounds on all stations.
Stations:
Cable Crunch (a redneck contraption of a rope tied to a 45# plate and looped over the monkey bars)
Ring Dips
KB thruster
Step up (w/ 45# plate)
TRX pushup
Renegade Row (w/ 20# DBs)
NakedMan Moleskin:
The cable crunch station wasn’t well executed. A 45# plate was too heavy. Via the standing or kneeling crunch position, it was all I could do to get the plate stood up, let alone actually pull the cable hard enough to lift it. Most people executed a modification (weighted LBC). Next time I’ll try a 25# plate.
COT:
CoR/NoR
Announcements- Anybody with free time is encouraged to reach out to Big Bird and help with setup and execution of the St. Al’s picnic this weekend.
F3 Dads workout is tonight at 7:00 pm. Bring your shorties and join a 30 minute BlackOps.
Message- The church in Galatia had strayed from God’s commands, and (long story short) Paul is angry. Among other things, Paul reviewed the basics, noted where the bad doctrine snuck in, and then laid out a “here’s how and why we do things the right way” plan in chapter 6. Specifically, Paul wrote, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” – Galatians 6:9.
I’m not suggesting that ‘going to failure’ in lifting is equivalent to a relentless pursuit of godliness. However, it is true that (barring an overreach) pushing yourself beyond perceived limits is possible and has benefits. Keep in mind that pushing yourself to do good (in the gym and in the world) doesn’t always provide a harvest right away. But, if you pursue these things, you will reap a harvest.
Do the right things. Do them the right way. Every time. Even when no one is watching. Keep proper form and do the reps correctly. Today may be hard, but you’ll be stronger because of it.
Intentions- Thanks to the SkyQ for the blessings He so freely pours out over us.
Until next meal,
Crock Pot

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