AO: Lightning Rod

QIC: StrayCat

PAX: Kiwi, Slash


Wet, dark and cool but not raining

Warm up

  • SSH x 20
  • Halo x 10
  • Picklebomber x 7
  • Oil Derrick x 8 each side
  • A few Hardstyle big boys

Mosey to track

The Thang

  • 50 yd crab walk
  • 50 yd bear crawl
  • 10 rows
  • 10 diamond merkins
  • run up stairs to the top of the south side of the field
  • 10 jump squats
  • Run up and down all the bleachers and stairs at the Facility
  • Repeat for time

Run back to the Flag and do three Superman Back Extensions for a 10 count each


Work and Family Balance

I shared about how I regret all the time I’m spending away from my family and F3 for work commitments. I shared how my health has suffered from not being in my normal routine, and how much I miss my Family, friends and F3.

I have a lot more work and trips coming up this year, but I’m determined to continue to work out while traveling. I’ll need some accountability with this. I’m also determined to set better boundaries at work to prevent this from occurring in the the future.

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