Forge, Chelms, & Noodles posted to the new Rubber Mallet AO in the lower level of the Hotbox 0530 Thursdays. Here we focus on form and time under tension. The goal is functional strength building. We did actual pushups, Yes, in Metro with full range of motion. 3 sets with rest in between. Drop to your knees if you must but never sacrifice full range of motion. The additional reps will come with proper training. These were OYO so each PAX could go at their pace, quick on the up and resist on the way down. We did side loaded sit ups. 12 reps, 6 each side with weight to the sky throughout full range of motion. 3 sets of 12 with some recovery between. Also OYO to concentrate on form vs matching another PAX's pace. Third up were resistance band lateral walks, up and back. 3 sets, but the Q forgot to alternate the leading leg every other set, so we will clean that up next week. We went light here because this is an often neglected muscle group, we can step up the intensity here next week. Fourth movement was weighted Iron Cross. 12 reps, 3 sets, rest between. Fifth was lunge position rotations. When done properly, this can skyrocket your heart rate over 140 bpm with just ten lbs. Sixth movement was alternating (side/front) lat raises-single leg. Another lightweight classic on an often neglected muscle group. Muschamp to Chelms and he lead two reps of a HHS classic the SXL, then off to COT with Hardcore. Mountain Momma back in the Gloom at Hardcore then to tailgate coffee and The Forum. 8 for Coffee, 5 for The Forum (Chelms, Karen, Momma, Festus, Forge) on Galatian's 3:28.
F3
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