10/04/2021 – Closing in

AO: Lightning Rod

QIC: Slash

PAX: Kiwi, Slumberkins, Nope (SLT downranger), Free Lunch, Walkman


Upper 50s and clear. Good energy, everyone feeling good that the IronPax is behind us!

Warm up

SSH x20

Plank x10 (long count)

Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground

Bear plank w/ hot paws x10 – bear plank with 1-foot + 1-hand off the ground, then switch

Mosey to field

The Thang

Worm Burpees Tabata – 40sec on / 20sec rest

Jump, then lay chest down on the ground, extend arms over head and bring feet off the ground.

Roll onto your back WITHOUT using your hands or feet.

Do 2 hollow body rockers

Roll onto your chest WITHOUT using your hands or feet

Finish the burpee by pressing up into plank, bring feet under body and jump up.


Squat holds for 20sec rest

Repeat for 10 rounds

Closing in

Start at goal line, perform movement, then sprint to opposing goal line and flutter kick until 6 is in.

50 wide grip merkins

50 regular grip merkins

50 close grip merkins

Move to bars for rows, in cadence:

25 wide grip rows

25 regular grip rows

25 close grip rows

Flutter kicks off the edge, IC x50

Mosey back to LR

Plank pulses, ICx10

Reach arounds ICx10 (left + right, 10 each)

Big bois x20

Box cutters x15


“What’s your go30?”

I opened it up for the group to share their go30 goals for October. My goal is to share at least 1 thing I appreciate about someone in my life (wife, children, coworker) each day. I want to reflect on the many small (and big) things people bring into my life that I’m grateful for. I’ve tried to do this in the past, and been good for a few days then tapered off. Walkman suggested finding a time each day to reflect and share w/ people. Free Lunch suggested having a bracelet I wear after I make my daily share. If I’m not wearing it, it’s a reminder I need to reflect and share.

The rest of the group shared their goals: journaling, refining goals, working on a new studio, more consistent workouts, and leaving the phone off after work. Looking forward to another go30 month of development!

Walkman announced that we’re about to start an FNG challenge this month. Stay tuned for more details!

Rock on, Slash!

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