3/12/2021 – Pump it up

AO: Lightening Rod

QIC: Danish

PAX: Bunny, Herbie, Kiwi, Lumbergh, Slash, Stray Cat, Walkman


32F WHAAATTT! A colder morning than it has been but absolutely no one complained about it.

Warm up

SSH x 25

Scissor arms x 10

Slow High Knees x 10

Fast High Knees x 10

Butt Kickers x 15

3rd Grade Exercise x 12

The Thang

Mosey to track and doing 50 merkins by the time we get there (then another 10 once we got there)

2 rounds, 20 secs each exercise, 30 sec rest between sets

Up down squats

Duck walk – 2 steps forward, 2 steps back

Foot fires

Reverse Lunges

Side lunge

Broad jump/shuffle back

Split squat left

Split squat right

Skater lunges


2 laps of the track running 100m hard, 100m easy


50 merkins – with a burpee every 10

In cadence:

3 sets of 10 each of

Over hand rows

Under hand rows

Mosey back to LR doing 50 merkins along the way

Ab Shredder

Running Man crunches

Flutter kicks


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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s