09.15.22 – 20 rep circuit

AO: Oakery

QIC: Ghost

PAX: Rubik, Dad Joke, Ram, Revolution, Output, Mad Dog


60 degrees and dry. Also started off pretty dark!

Warm up

  • 20xIC SSH
  • 12xIC Don Quixotes
  • 8xIC Halos
  • 10xIC Hillbillies
  • 8xIC slow high knees
  • 8xIC fast high knees
  • Daisy Pickers 12xIC
  • Bridge thrusts 8xIC each leg
  • Bridge with crossover reach 12xIC
  • Jane Fonda toes up and down 8xIC each side each way
  • Oil derricks 8xIC each side
  • Lunge thrusts 8xIC each side

The Thang

  • mosey to Jan’s garden
  • Start circuit (AMRAP)
  • Jog around field
  • lunge thrusts x20
  • bear crawl to Jan’s garden
  • kick throughs x20
  • side shuffle to flagpole
  • merkins x20
  • side shuffle back
  • Bonnie Blairs x20
  • broad jump to coupons
  • 20 rows


frozen freddiez x30IC


Thinking about how best to help each other as men.

For most men in this area, they would be better off joining us this morning that not, but not fo all men. Deacon is taking a break to work on some priorities and I think it is a good time for all of us to think about priorities and how we can best support each other.

At this AO we’re not going to be obsessed about numbers or “success” based on the size of our group, but on whether we are actually helping each other, actually allowing the Fs to work together. We want people to be free to take breaks when needed and we want to push each other to attend as well.

The key to that is communication. It is helpful if we all can state and communicate our goals to each other so that we can hold each other accountable. Let’s let the other PAX know when we might miss a few workouts. Or let people know that we need help waking up and getting here. I care. I want to know what’s up with each one of you to maximize the value of our sacred time together in the gloom.

Some people let us know their intentions (Ram and Dad Joke might miss a few weeks a school gets going) and others will be posting some goals/intentions on Slack.

Yay, Oakery!

Ghost out

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