12/23/20 – Heart Rate Heaven

AO: Lightening Rod

QIC: Danish

PAX: Bunnie, Herbie, Lumbergh, Milli Vanilli, Walkman


Colder morning registering 34F with the car sliding around on the ice on the way to the AO. Strong squad of 6 arriving on time and getting straight into the workout. Cheery smiles were on hand to help the PAX get through.

Warm up

SSH x 20

Side Lunge x 12

Fast High Knees x 15

Squats x 10

3rd Grade Exercise x 12

SSH x 15

Mosey to Side

15 x burpee box jump

10 x push up

10 x burpee box jump

20 x push up

5 x burpee box jump

20 x push up

Mosey to the Lightening Rod

AMRAP (60 seconds work, 20 seconds recovery, then everyone move clockwise to next exercise)

  • Squat block pick up over head press
  • Dips
  • 2 Burpee suicide
  • Mountain Climbers
  • Push up to squat curl
  • Broad Jumps

Mosey followed by some breathing exercises to bring the heart rate back down.


Thankfulness and Gratitude

Exercise to talk about what we’re truly thankful of after a tough year. ‘Tough year’ is relative. It’s allowed us to be more adaptive, creative, focused and manage priorities better.

What are you grateful for this past year and what you have ahead of you?

Thank you for all of you for being here. Every single one of you are here to better yourself. Whether it’s to be a better father, brother, son, husband, friend, human, coworker, you’re doing it by being present here and working on yourself. When your mind commits, your body follows so every time you show up, it’s motivation for everyone of us here to show up, do good, be right.

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