02/10/2023 - Dark Tower - GWORE!
AO: Dark Tower
When: 02/10/2023
PAX:
Number of Pax: 13
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Blues Clues
Introduction
YHC is coming of a bum wheel…self diagnosed Achilles tendonitis…AKA who cares.
maybe it was the move from Asics to Nike shoes this winter? Maybe it was the 20lb vest + 60lb bag workouts lately? Maybe it was all that with some plyometric movement in?
Maybe…who cares.
Like many of us, YHC struggles with rest however while rest on the wheel took place this week, rest on the rest of the machine did not…
It’s Feb-GROW-ary. Upper Body Muscle Growth + Core = GWORE
Warm-O-Rama
- Side Straddle “Nots”! (SSH’s but instead of hopping, it’s a dynamic lateral leg/groin stretch left to right)
- Tie Fighters
- Tappy Taps
- Helicopters
The Thang
Thang #1 – Hard Gwore
- American Hammers
- Heavy American Hammers (+Medicine Balls)
- Ukrainian Hammers (AH’s Double Time)
Thang #2 – The Gwore Chamber (Super Sets of Upper Body Growth Exercises + Core Work)
*glute bridges were periodically mixed in to activate the lower back more on these core exercises
- Set 1
- Merkins
- Ranger Merkins
- Clerkins
- LBC’s
- Toe Touches
- Leg Raises
- Set 2
- Chest Press
- Skull Crushers
- Bent Over Rows
- Dying Cockroach
- V-Ups
- Freddy Mercurys
- Set 3
- OH Press
- Bent Over Rows (Different Grip)
- Lawnmowers
- Bird Dog Crunches
- Superman’s
- Rock n Rolls
- Set 4
- Upright Rows
- Grady Corns
- 4×4’s
- Side Bends (Baby Got Back Too)
- J-Lo’s
- Windshield Wipers
- Set 5
- Curls
- Curls (Fast)
- Curls (Slow)
- Piston Planks
- Side Plank Stars
- Regular Plank
Thang #3 Hard Gwore History (Repeat Thang #1)
- American Hammers
- Heavy American Hammers (+Medicine Balls)
- Ukrainian Hammers (AH’s Double Time)
Circle of Trust
I shared with the PAX a book I just finished called “The 3rd Door”. Honestly, I’m not sure I’d recommend reading or listening to the whole book as it’s a collection of stories however…I LOVE the concept the book reveals.
Basically the book is about how people rich success and how the author worked to get in front of some more famous or well know people. I.E. Warren Buffet, Mark Zuckerburg, Lady Gaga, etc.
In short, when pursuing a goal or some kind…
- Most people wait in line to get into the 1st door
- Some people have a VIP pass and zip right past them into the 2nd door
- Then there’s a third group of people that earn access to the 3rd door and they do it with extreme resourcefulness and guts
So this is not to say drop your job and go nuts finding a 3rd door to become a million dollar/year influencer…although you could.
It’s more to realize sometimes to get what we want we need to move at a different speed and to different places to get it. To move past the 1st line waiting to get into the first door, to work past the VIP’s going into the 2nd door and to go above and beyond to reach that 3rd door which contains access to a break through moment.
Think about what that breakthrough is for you, and work to open the third door.
Prayers.
Naked Man Moleskin
Good mix of PAX bringing some heavier weight via Sandbags and Medicine balls today! Rooney getting that EC blood going too!