(05.02.22) – Cardio, Core equals SORE

AO: Lightning Rod

QIC: Lumbergh

PAX: Kiwi, Free Lunch


Mild spring morning, rain soaked ground but all around solid day at the LR!

Warm up

  • SSH x 20 IC
  • 3rd Grade Exercise x 15 IC
  • Slow High Knees x 15 IC
  • Monkey Humpers x 10 IC
  • Windmills x 15 IC
  • Scissor Arms x 15 IC

The Thang

Neighborhood mosey, working our way back to the courtyard

Round 1

  • Squats x 100
  • Alternating Steps Ups using benches x 100 (50 each leg)
  • Box Jumps x 25
  • Hold six inches till six is in
  • Mosey to the parking lot

Round 2

  • Forward Lunge Walks x 100 (50 each leg)
  • Leg Raises till six is in (six does 20 reps to finish out)
  • Mosey to stairs

Round 3

  • Two stair lunges
  • Duck walk down the grass hill
  • Repeat 3 times as a PAX
  • Big bois till six is in (six completes 10 BBs to finish out)

Round 4

  • PAX Runs 400m
  • Stopping at wall
  • Wall sit
  • Cherry Pickers x 10 IC
  • Seal Clap x 10 IC
  • OH Clap x 10 IC
  • Walk out recovery, hip openers outside in then inside out


  • Outlaws x 20 IC (10 each direction)
  • BoxCutters x 20 IC


30 Life Skills That Will Make You a Better Man

  • Reading Discipline
  • Invest in Your Financial Future
  • Cook Eggs Multiple Ways
  • Clean Properly
  • Become Better With Women

And many more, that I’ll link to the backblast. The point of sharing this is b/c the first two out of the gate felt like a normal self-help article and then you get to #3 and so on. Made me laugh. Love it and agree. We take becoming a man so seriously, which is accurate, but really we need to invest in the little as much as the big. That’s my share, spend time in the littlest of moment b/c its easy to prepare for the big ones, it’s little ones that happen more frequently and sometimes without notice. Who has some moments as of late that speak to this??


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