11/23/20 – The Primer

AO: Lightening Rod

QIC: Danish

PAX: Bunny and Lumbergh

Conditions: 44F and jus the right temperature for some good sweating. Happy to be together with a group of men wanting to achieve something.

Warm up

SSH x 25

Windmill x 15

SSH x 20

Slow High Knees x 10

Scissor Arms x 15

Fast High Knees x 15

Mosey to the track


2 minute push up test (as many push ups as you can. Resting in plank position only. No dropping down)

Burpee broad jump to 50 yard line

Jog back to start

Bear crawl across field with 50 LBCs after every 20m

Jog back to the start

Backward lunge across field with 20 pickle pounder after every 20m

Jog back to the start

Burpee broad jump to 50 yard line

2 minute dip test

Mosey back to Lightening Rod


Flutter kicks x 20

Ab holds x 15

Box cutters x 12

Outlaws x 12

Flutter kicks x 20


Decided to scrap what I was going to talk about to dig into Bunny and the mental strength he’s looking for. He’s showing up everyday so we leaned into him and gave him tips on how to guide his thinking to one of positivity and what he’s truly capable of. Lumbergh shared some great things that work well for him when he’s reaching those hard points in his training and workouts. It’s about the journey, not the destination.

Cheers, Danish

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