Crawdad special

AO: Lightningrod

QIC: Kiwi

PAX: Steamy Nix, Bob Evans, Free lunch, and Ghost


Dry, but the rains were coming in shortly

Warm up

  • Mosey to the feild. Start at goalline jog to the 20 line
  • Halos x 15 IC
  • Jog to the 40 line
  • oil derricks x 10 IC
  • Jog to the 60 line
  • Windmill x 12
  • Jog to the 80 line
  • SSH x 20
  • jog to the goal line
  • Merkins

Broken wheelbarrows back across the field switching with your partner at the 50-yard line.

The Thang

start at the far side of the field at the 50 yard line.

10 BDE burpees

Broad jump halfway across the field the short way, switch to crawdads the second half.

10 Rows

Jog back around half a lap to the far side of the field.

Repeat for time.


  • 10 Leg lifts together IC
  • 15 x-factors each leg


We talked about go30 and the first of the month. I asked the group what can I do to help support them in their goals as it seems like go30 has fallen off people’s radar.

Free lunch suggested breaking into smaller groups of 2 or three so we can have accountability buddies. most people there were interested in that idea.

Ghost talked about feeling his goals were too small for go 30, but decided his calf exercises would be a good challenge.

I will take the feedback and see if something can’t be improvedC



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