BD Liftclub

AO: The Wood

When: 08/21/2024

Number of Pax: 18

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Foreclosure


Introduction

Got pulled over by a cop while coming in at 4:15 to set up. He told me the sign says the park isn’t open that we need to come back at sunrise after trying to explain we have been doing this for years. He takes my ID and proceeds to go back to his vehicle. When he returns he says he spoke to the chief and we are good to go just keep the noise level down as there have been reports in the past of loud music. Thank God we were cleared to go but now this was cutting into all the time I needed to set up the workout. Ran into the circle right at 0500 to start.

Warm-O-Rama

Mosey lap. Come back and do SSH with a silent cadence as I read off the principles, mission statement and credo. Did a little bit of stretches I can’t remember. Mosey over and around to the Pull-up bars to explain all 9 stations as pax held plank.

The Thang

Split all 18 pax into pairs for the 9 stations as we did a 45/15 Tabata and circled the basketball court and pull-up bars.

1. Pull ups / Merkins then switch

2. 30# Ruck plate iron V-ups / Murder bunnies then switch

3. Hex Bar Dead lifts 100-150# / Bear Crawl then switch

4. Lateral Band raises 30# / Suicides then switch

5. Coupon Curls / Viking Press Thrusters 75# then switch

6. Bench Press curl bar 85# / Farmer carry 2 buckets of 45# then switch

7. Bent Over Rows 95# / Riffle Carry down and back Ultra coupon then switch

8. 60# sandbag squats / 40# sandbag lunges then switch

9. Upright Rows 50# / Sandbag burpee overhead toss then switch

 

Each pax would do one exercise and then after 45 seconds switch with their partner to do the other. Every third time the timer went off it was on to the next station. We got all but a couple stations of 3 rounds in together in 50 such minutes.

Mary was SSH then one round of 10 X 10 X 10 Shoulder taps, mountain climbers and peter Parker’s all in cadence. hold plank recover, recover.

Circle of Trust

Do the reps!!!

Do you want to lose weight or be healthy?

Do you want to run a marathon or build heart health and endurance?
Do you want to lift heavier weights for the sake of being stronger or so that you can build muscle for a healthy body type and a better metabolism?
Your why is what creates your outcome. Your why is what causes you to do something short term vs long term. Your why is what drives you.
I’ve been on this journey of 75 Hard before and it was all about losing weight. So my focus was on the 75 days and what I can accomplish. And I did accomplish losing 15 or so pounds. But what I didn’t accomplish was changing my mindset into becoming the person that I should and want to become. So between days 76 and 150, I was right back into the same person I was when I started and I gained 15 pounds back.
It has to become who you are not just something you do. That’s when making changes becomes impactful when you take on a new identity. So my question for you today is not what are you doing but rather who are you becoming? What is your identity? Is the person you want to be the person that you are becoming? Is the daily habits and your mindset in alignment with your goals?
I’m currently doing 75Hard with the focus on what mindsets can I change and what habits can I form so that on day 150 I’m that same person and I have grown that much closer into the person I want to be and that I say I am. I’m in it for the long haul. 75Hard is not about transforming my body into a machine overnight. Not for me anyways. Not this time.
I’ll leave you with this to think about today as you head home… You are all here for a reason. You are all awesome dudes. Be who you say you are. Go do what you say you want to do. Don’t leave regret on the table. Take small steps and focus on the long haul not the short term. That’s how you will win! It takes 10,000 reps to become a master at any given task…  or so they say. Keep doing the reps you need to do to build the muscles you’re trying to build to become the person you want to be. Aye!

Naked Man Moleskin

Great feedback was given and we had a good workout. Yellow Card kept reminding me that we had no Clips on the sandbags and the hex bar. I just realized I have extra clips for the hex bar. I didn’t think they would stay on but they do. Next time!

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