AO: Lightning Rod
QIC: Walkman
PAX: Free Lunch, Jelly Fish, Steamy Nix, Stray Cat
Conditions
47, wet ground but otherwise dry. Great morning for a beatdown!
Warm up
Jogged to the corner with our coupons, completed:
- Burpee Box jump x 5
- Neck rolls x 10
- Arm Scissors x 10
- Imperial Walker x 10
- Burpee Box Jumps x 5
- Windmill x 10
- Third Grade x 10
- Monkey Humper x 10
- Burpee Box Jump x5
- Side Lung x 10
Mosied to the tiered hill by the football field with our coupons.
The Thang
Charge the Hill:
- 5 Pull ups
- Charge the hill while bear hugging the coupon
- 5 merkins
- run down the hill
- repeato with 10, 15, 20 reps
2 Zig Zags (I always accidentally call Bolt 45’s ‘Colt 45’s’, and then I get the Afro Man song in my head, which birthed this idea).
Bolt 45 1: 15 top 1/3 squats, 15 mid range squats, 15 bottom 1/3 squats, 15 merkins, 15 jump squats
Bolt 45 2: 15 top 1/3 Merkins, 15 mid range merkins, 15 bottom 1/3 merkins, 15 squats, 15 full Merkins.
Charge the hill:
- 5 pull ups
- charge the hill while bear hugging the coupon
- 5 Squats with the coupon
- run down the hill
- repeato with 10, 15 reps.
Mosy back to the ‘Rod.
6MOM
- Big Bois w/coupon and OHP x 10
- Frozen Freddie x 20
- Plank x 15, side plank x 15 each side
- LBC x 25
COT
I shared that my family is in a tremendous period of transition, and that’s its been really important for me to be able to be very empathetic to the emotional swings, rational fears and challenges, etc. We had a good conversation about handling transitions, self awareness, and some great edification from the pax.
Great work today Men!
Walkman
Leave a Reply