Author: Ghost

AO: Lightning Rod

QIC: Ghost

PAX: Herbie, Stray Cat, Danish, Free Lunch, Bob Evans

Conditions

54F and wet with light rain the whole time.

Warm up

SSH x 20

Windmills x 10

Slow High Knees x 10

Scissor arms x 10

Imperial Walkers x 10

The Thang

• Mosey to west side of school – box jump burpees x 10
• Mosey to track
• The Beast
• Start at end zone, run down the field and back stopping at 25, 50, and 75 yards to do 6 merkins on the way down and on the way back. So that’s six sets of six merkins
• Then do the same for five more exercises (Bonnie Blairs, big boys, rows, burpees, and squats) So that is six exercises, six sets, six reps.
• rows were done on the side with bear crawl across track in between sets
• Jog back to LR

• Reach Around Plank x 10 each side
• Scissor jacks x 25
• Frozen Freddies x 20

COT

Trust. How do we establish trust with people. When is lying OK?

I tend to think lying is unacceptable in all circumstances, but white lies to your kids or bigger lies in other circumstances might sometimes be acceptable. “I’m here with a gun to shoot your children. Are they in the house?”

Small lies can lead to bigger lies

Herbie tends to avoid all lies even the small ones because he likes knowing people are being honest with him.

Danish saw how lies in his mother’s life led to much pain and anguish.

Bob Evans shared about the danger of lying to yourself.

AO: Lightening Rod

QIC: Ghost

PAX: Danish, Kiwi, Lumbergh, Pops, Slash

Conditions

60 degrees and dry.

Warm up

• 20x SSH
• 10x imperial walkers
• 10x halos
• 10x windmills
• 10x fast high knees

The Thang

Mosey to field pushed 5 person sled 100 yards to warm up.

11s (2 exercises – perform 10 of the first and 1 of the second, then 9 of the first and 2 of the second and so on until you do 1 of the first and 10 of the second)

• Rows and Frozen Freddie Mercury’s on the hard count
• Merkins and Bonnie Blairs on the hard count
• Burpees and LBCs
• Dips and

Pushed sled over toward the ultimate crew to try to provoke a little sled battle, but they didn’t take the bait. We held plank and then went back to the Lightning Rod.

6MoM

10x reach around side planks

20x reverse snow angels (hard count)

15x box cutters

COT

Talked about being spread thin. I feel that I’m not able to put in my best effort in most of what I do. I’m trying to embrace that mediocrity a little bit realizing that some of my motivation is just to look good in front of others. Sometimes we need to show up and just give what we can even if it isn’t our best. But sometimes we also need to remove things from our lives that are taking too much space. Lumbergh shared similar struggles and needing to say no sometimes. Danish talked about not letting perfection get in the way of progress. Slash talked about the dangers of perfectionism.

Much love,

Ghost

AO: Lightning Rod

QIC: Ghost

PAX: Free Lunch, Herbie, Stray Cat, Lumbergh

Conditions

Dark and in the 60s

Warm up

20xSide Straddle Hop’s
10x halos
10x Windmillls
10x slow high knees

The Thang

60 seconds on each exercise – 10 seconds rest between – Twice through 15 exercises

Several of these exercises borrowed from Megan Dahlman

• Tit for Tat – bent knee merkin with knee touch
• Frozen Freddy Mercurys
• Rows on bike racks
• Merkins
• Burpee Tuck Jump
• Reach Around Plank
• Shoulder Press from bench
• Lunge Thrust (back lunge – then bring knee forward and up to chest)
• Scissors
• Dead lift to figure 4 squat
• Roll ups
• Lateral Skater hops (Anton Ohnos)
• Plank
• Reverse Snow Angels
• Bonnie Blairs

COT

Circle of trust was a discussion of what it means to be a high impact man. There are ways people can go wrong. Impact isn’t necessarily always good or optimal. PAX shared that impact is about being present to serve others. It’s about keeping a healthy balance.

Ghost Out