Satellites 

“To know what a person has done, and to know who a person is, are very different things.” -Hannah Kent

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What’s your type? Types of Protestors, FBI 1967

Just stumbled upon the podcast, Strangers, a series on, “the people we meet, the connections we make, the heartbreaks we suffer, the kindness we encounter, and the frightful moments when we discover we aren’t even who we thought we were.” Sounds good, right?

This episode conjured up some takeaways from The Gift of Fearin particular the importance of honoring your intuitive signals and being able to separate manufactured fear from the real deal.

When you feel fear, do you listen? And when you create it, do you ask yourself what’s really going on there?


29 Nov | Tu
Mobility | 3x
GA squat x 10
Elbow plank + fwd taps x 10 ea
Wall slide + rotation x 10

Warm-it-up | 3x
AD x 1:00
DUs x 30
OH walking lunges x 16
V-ups x 10

Work [from the archives] | EMOM x 12:00, rotating:
Front squat x 5 @ 75#
Row x 150m
-Rest x 4:00-
EMOM x 12:00, rotating:
OHS x 3 @ 65#
Slam balls x 8 @ 30#
-Rest x 4:00-
EMOM x 12:00, rotating:
AD x 1:00
KBS x 10 @ 53#

28 Nov | M
Mobility | 3x
Wall squats x 7
Bird dogs x 12 ea
Prone Y raise x 10
Side plank + LL x :30 ea

Warm-up | 3x
Row x 200m
Slam balls x 7 (30#)
SA press x 7 ea (26#) 

Work [Favorite – from the archives] | 4x:
Box squats x 5 (115, 115, 125, 125#)
Barbell hip thrusts x 10 (125, 125, 145, 145#)
GHR x 10 (15#)
Rest x 2:00
-then-
TGUs x 15:00 (44, bottom’s up @26#, BB, 53#)

Handstand lateral tick tocks + press to straddle (with plates) play

Stretch | 15:00


M | Holy crap, that fave is a boo-tay blaster. Finally got the bottoms-up TGUs on both sides. Coming soon: 62#er.

Tu | A little triple EMOM action to work out some of that soreness from Monday, particularly in the flutes and mid-back sectors. Note to self: must locate or purchase new pool noodle for barbell on the thrusts #savethehipbones

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