3/1/2021 – Winter ‘Form’al

AO: Lightening Rod

QIC: Danish

PAX: Herbie, Lumbergh, Walkman


38F, crisp and dry. Dry? Yeah right….no, seriously…it was dry today!

Warm up

SSH x 20

Imperial Walkers x 15

Fast High Knees x 15

Butt Kickers x 15

Side Lunge x 12

3rd Grade Exercise x 12

Jane Fondas x 15 each leg

The Thang

Mosey round neighborhood and getting in 100 Merkins before getting back to LR

Each exercise interspersed with a bear crawl or lunge from bench to bench:


Plank touches

Peter Parkers


Big Bois



Flutter kicks

Mosey/Merkin to round out 200 merkins for the morning


The order of operations

If you put the jelly on before the peanut butter, the sandwich will fail.

And if you try to spread the peanut butter on the plate and then add the bread, it will fail even worse.

Like so many things, the order is not optional.

And yet, we often do the least-scary or easiest parts first, regardless of what the order of operations tells us.

The importance of form when going through our exercises

Less soreness

Proper engagement of muscles

Wider range of motion

More time under tension

Went through good form for the following exercises:





Flutter kicks

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