AO: Lightning Rod
QIC: StrayCat
PAX: Danish, Free Lunch, Ghost, Kiwi, Walkman
Conditions
It stays dark now until half way through the workout. Conditions were nice.
Warm up
SSH x 20
Third Grade Exercises x 10
Windmills x10
Imperial Walkers x 10
Slow High Knees x 10
The Thang
Mosey to Play Ground
Circuit one: Rotate through Pull-ups, Dips and Burpees (2 min each, complete circuit 2x)
Circuit two: Rotate through Leg Raises (on pull-up bar), Decline Merkins, Bonnie Bliairs (2 min each complete circuit 2x)
Mosey to Hill
Top of Hill: Manmaker Merkins x 10
Rifle Carry Down
Snatch (Overhead Press with Squat and Coupon starting on the Ground) x 10
Murder Bunny back to the top
Repeat until out of time
Mosey back
Flutter Kick x 20
COT
We talked about the importance of habits. I shared my slow but steady progress on pull-ups over the last 3 months by working on them steadily 3x a week. I shared I found a book about habits. According to the book the three most important ones were:
Diet
Sleep
Exercise
Clutter
We drilled down on clutter, and I shared that I struggle in this area and want to make it a Go30 goal this net month. There were a lot of good insights from the PAX about clutter in our lives (things, people, mental clutter), and things we can do to reduce clutter (Marie Kondo(ing), Journaling, etc). It was a really great discussion, and it gave me a lot of ideas for improvement in my own life.
StrayCat
F3 Portland 