4/9/21 – Arm and Hammer

AO: Lightening Rod

QIC: Danish

PAX: Bunny,FNG (Tree Trunk), FNG (Ghost), Giggles, Herbie, Kiwi, Lumbergh, Slash, Stray Cat, Walkman


Absolutely Fxxkin’ beautiful, but cold enough for our fingers to go numb.

Warm up

Mosey to track with Coupons

Bear crawl to middle of track

SSH x 15

Bear crawl back to side line

3rd grade exercise x 15

Scissor arms x 15

The Thang

5 minutes of:

Overhead coupon press x 10

Bent over rows x 15

Merkins x 20

5 minutes of:

Reverse Lunge x 6

Side Lunge x 6

High knee x 6

Seal Jacks x 6

5 minutes of:

Overhead coupon press x 10

Bent over rows x 15

Merkins x 20

2 sets of 10 each with angle getting smaller each time

Over hand rows

Under hand rows

Over hand rows

Mosey back to LR

Flutter kicks

Flutter jacks

Flutter kicks


If you died tonight, your employer would advertise to fill your job role by the end of month. But your loved ones ,chosen family and friends would miss you forever. Don’t get too busy making a living, that you forget to work on making a life.

Some great commentary from Walkman, Lumbergh and Slash about how important the time with their Shorties in the morning and night is and a way to have that ‘happy time’.

We welcomed not one, but two FNGs this morning. It was great to get to know them and see them pushing so hard in their maiden Q.

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