02.17.2023 The Longest Mile

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Free Lunch, @Herbie

Conditions: 39deg



SSH – IC – 17

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Squat Holds – OMC – 10sec

Halos – IC – 10

Knee pulls to chest – IC – 10

Hip Circles – IC – 5e side

  • MOSEY to field

THE THANG: The Longest Mile

2-4 Rounds of the following:

  • 10 Burpees
  • 100 meter backwards run
  • 10 Air Squats
  • 100 meter run
  • 10 Merkins
  • 100 meter backwards run
  • 10 Big Bois
  • 100 meter run
  • 800 meter cooldown run
  • [Q would like to apologize for the somewhat excessive running for those with turf toe and other leg ailments. Sorry not sorry, because we all got to work on something. It’s running for YHC at the moment.]
  • [great modifications of additional exercises and running as much as possible within time.]

Extra THANG: Bring Sally Up’s Cousin  (to the song “Flower” by Moby)

Squats & Merkins

  • [Started with Squats. Switched to Merkin holds (no resting on the ground) halfway thru]
  • [no time for Mary ;(


Be Impeccable with Your Word – Let go of self-judgment and blame

Being impeccable, you take responsibility for your actions, but you do not judge or blame yourself for anything.

  • [we all can be hard on ourselves. Let’s work towards not judging ourselves & instead allowing ourselves to flourish.]

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