4/14/21 – Run n’ Row

AO: Lightening Rod

QIC: Slash

PAX: Ghost, Giggles, Herbie, Kiwi, Lumbergh, Stray Cat, Walkman, Free Lunch, Dockers, Samauri, Danish, Deadhead (Harrisburg, NC)


Crisp dry morning in low 40’s. Almost the whole PAX showed early and ready to go. We had Deadhead joining us while on his layover b/t flights, and a new AO record with 13 men joining up!

Warm up

SSH x 25

Imperial walkers x15

Fast high knees x 15

Pickle bombers x 10 (down dog to up dog)

Windmills x15

Squat reaches x10

Halos x15

Mosey to track

The Thang

Bring up the burpee six

Pax lines up in a straight line and starts to run while last man does 5 burpees. When finished he runs to catch last man in line, says Aye!, then runs to the head of the line while last man does 5 burpees. Group did a mile with each man doing his burpees.

Rows + Merkins – all in cadence

Set 1

Rows x10

Decline merkins x10

Chin up holds x10

Set 2

Typewriter rows x15 (up toward left hand then move torso to right hand and back down, repeat in the opposite direction)

Decline Fire hydrant merkins (knees to elbows on descent ) x15

Chin up hold x15

Set 3

Rows x20

Decline Merkins x20

Chin up holds x20

Tabata time

20 seconds split jumps

10 seconds recover

Repeat 8 rounds (4min total)

Mosey to LR


X and O holds (low boat to high boat holding each position for 3 count) x20

Straight leg big boys x15

Freddie Mercury x15

Flutter kicks x15


Followed up in Lumbergh sharing the setbacks he experienced in the last week for go30. It reminded me of how important it is to recognize progress beyond metrics. What is progress? Not always improving/more/better. Progress isn’t a straight line. It’s more about Process. It’s about getting in the ring and giving best effort and learning from setbacks.

Lumbergh added that failure of part of the process of growing and he can’t get better without expressing and learning from setbacks. Danish retold a story about his athlete who was metrics obsessed and it was hurting his performance so he had him run without a watch and focus on how he felt. Sometimes we need a perspective change to break through.

Amazing to set an AO record today with 13 men who rocked this beatdown today!

Rock on, Slash out!

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