Al Gore

QIC: HHH

PAX: Trader Joe, Lights Out, Heisenberg, Scarecrow, Traveler, Dr. Freud, Campbells, Al Gore, Pheidippides, PacRat, and HHH.

A calm 32°F for 11 PAX. We tried to focus on form, but with sandbags that is easier said than done. Here is what we did.

Warm Up
SSH (20 IC)
MNC (15 IC)
Bean Pickers (10 IC)
Shuffle Lunges (5 OYO)
Shuffle Squats (5 IC)
Shuffle Merkins (5 IC)
Parking Lot Lap

The Thang
Flat Back Deadlifts (15 OYO)
OH Sandbag Toss (10 OYO)
8 Ct. Perfect Makhtar Merkins (10 IC)
8 Ct. Rotational Lunge (5 IC)
Light Pole Lap
REPEATO

Mosey to East lot with Sandbags
DORA (100 of Each)
Timer: Run to LP/2 burpees/run back
Alt. Shoulder Taps (2 Ct.)
Mt. Climbers (2 Ct.)
Sandbag Cleans

Mary
8 Ct. Bird Dog (10 IC)
Cobra (~15 sec)

Moleskin
Wanted to sprinkle in a few core exercises and emphasize keeping the core tight. Loved hearing some of the other PAX chime in on form. Sometimes form gets sacrificed because of trying to keep up with a fast cadence count. I tried to keep it slow, but people move differently. My advice, focus on good form and not the cadence or rep count.
Gotta drive to Indy in 30 minutes so no time for a detailed moleskin. Looked like everyone put in the work. We learned that makhtar merkins are harder than they sound.
WOW
“Form first, then speed.”
– In exercise and in life, mastery comes from patience and precision. Rushing without a solid foundation leads to mistakes, injury, or burnout.

“Small adjustments make big differences.”
– A slight shift in posture can change the effectiveness of a movement. Likewise, small habits and mindset shifts can lead to massive life improvements.

“Core strength is key.”
– In fitness, a strong core stabilizes everything. In life, your values, integrity, and discipline are your core—keep them strong, and everything else falls into place.

“Don’t sacrifice long-term success for short-term gains.”
– Cutting corners in form leads to injury. Cutting corners in life leads to regret.

“Tension where needed, relaxation where possible.”
– Engage the muscles that need it, but don’t waste energy where you don’t. In life, focus your efforts where they matter, and let go of unnecessary stress.

“Listen to your body, and listen to your gut.”
– Your body tells you when something is off, just like your intuition warns you in life. Ignore either at your own risk.

“Balance strength with flexibility.”
– Strength without flexibility leads to stiffness; flexibility without strength leads to instability. In life, be firm in your principles but adaptable to change.

“You can always reset your form.”
– If you lose your position, adjust and continue. Life works the same way—you’re never stuck, you can always course-correct.

“Effort over ego.”
– Perfect form takes humility; lifting too heavy too soon leads to injury. In life, trying to impress others at the cost of authenticity leads to setbacks.

“The work you do when no one is watching matters most.”
– Good form in the gym prevents future injuries. Good habits in life set you up for unseen victories.

Keep your form tight—both in movement and in character.

I read off 1-3, and 9, but wanted to share all of them. I hope some resonate with you.

SYITG,
HHH