Back Blast 30-Dec-2019 Monday Big Mo at Vets 05:30 Crock Pot Q

PAX: 6

McAfee

Plumb Bob

Diablo

Worm

Kilo

Crock Pot (Q)

Weather: 46 deg F, raining constantly in a biting, consistent wind.

Disclaimer/FNG

YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.

Warm Up:

Thang:

4 stations of paired exercises. We did tabatas of 1 minute work, 20 seconds rest/switch

Station 1:

One partner did barbell deadlifts (205 lbs or 135 lbs), one partner did thrusters with the 50 lb kettle bell. Each PAX did a set of each.

Station 2:

One partner worked battle ropes, one partner hammer curl + press a 30 lb kettle bell. Each PAX did a set of each.

Station 3:

One partner laid on the table bench and did straight arm pullovers with a 30 lb ruck plate. It seems like an arm exercise but it’s a chest and core exercise if you do it right. The other partner laid on the other table bench, did straight arm pullovers, but finished with the upper body part of a V-up, holding a 20 lb ruck plate the whole time.

Station 4:

One partner flipped a sand bag over the shoulder (front to back). Alternate shoulders. The other partner took a 45 lb ruck plate and did a deadlift, curl, press, triceps press combo lift.

At each station, each PAX did both exercises before the groups changed stations.

COT:

CoR/NoR

Announcements- Last call for sleeping bags for Wayside Christian Mission.

Message- The (late) leadership coach Charlie “Tremendous” Jones said, “Five years from now you’ll be the same person you are today except for the books that you read and the people you meet.”

The first time I heard this it rocked my world. Years have come and gone. 2019 came and went. 2020 will come and go. If you don’t make changes in your life, 2020 will look just like 2019 did.

The message is simple. The next few days are the end of 2019. My challenge to you is instead, think about them like they are the last few days of 2020. What did you learn in 2020? How are your relationships in 2020? Are you a better or worse version? Think about that, because it will yield you a playbook for 2020.

The time will pass, but growth won’t happen unless you make it happen.

Intentions- McAfee’s M and in-utero 2.0.

NakedMan Moleskin: Aside from Co-Qing the fall 2019 Convergence, this was my first Q at Vets. Regardless, I’m thankful that, without prompting, the PAX helped me load/unload gear from my car. it was smooth, it happened spontaneously, and many hands made light work. It didn’t go unnoticed. I’m thankful for a group that, despite a ‘new’ site for me, everyone picked up and it was smooth. I enjoyed the mumble chatter and have once again been encouraged by the open arms of the PAX at yet another site. Good work Vets crew, I appreciate it.

Until next meal,

Crock Pot