AO: Lavafield

QIC: Leprechaun

PAX: Goon, Free Lunch

Conditions: cool and dry

Warm up

• Mosey
• Warmup
• Side straddle hope
• Arm circles- forward/back
• Halos or conductors
• 3rd graders
• Monkey Humpers
• Deep lunge with rotation
• Good mornings

The Thang

Strength

20 Alternating pistols 10 each leg

20 Box jumps

20 Speed skaters

20 Bonnie Blair’s easy count

20 Squats

Rest 30-60 sec

X 3

Mosey to field

30 sec diamond merkins IC

30 sec regular merkins

30 sec wide merkins

30 sec out stretches merkins

30 sec merkin holds

Rest 90 sec.

X 2

20 baby crunches

20 leg lifts

20 bicycles

20 box cutters

20 v-ups

COT

setting boundaries

Saying no

1. Establish your priorities and boundaries. what are you willing to give in time and effort to the things that are important to you. write it down

2. Practice your pitch. Write out phases you’ll use to say no or to decline request for your involvement. Identify ways to contribute knowledge or support without being accountable for the outcome

3. Cut your calendar. Use your phrases and pitches to decline existing invitations, pass the opportunity to lead to others and help them rise up, inform someone your plate is full right now. Spend time each day and week looking for opportunities to do remove things, delegate and pass opportunities to lead others.

The Thang

COT

Don’t Sweat the Small Stuff
By Richard Carlson

AO: Lavafield

QIC: Leprechaun

PAX: Lumbergh, Steamy Nix, Bob Evans, Walnut

Conditions

Hot and steamy

Warm up

• Side straddle hope x 15
• Arm circles x 10
• Windmills x 10
• 3rd graders x 10
• Monkey Humpers x 10
• Daisy Pickers x 10
• Squats x 15

The Thang

Strength

Squats IC
3 count down 1 count up x 10 no rest
1 count down 3 count up x 10 no rest
1 count down 1 count up x 10 rest 2 min.
X 2 rounds

Overhead press – starting overhead
3 count down 1 count up x 10 no rest
1 count down 3 count up x 10 no rest
1 count down 1 count up x 10 rest 2 min.
X 2 rounds

Workout

4 Rounds for Time
• 400m Run
• 10 Pull Ups
• 20 Frnt Rack Walking Lunges
• 15 Merkins
• 10 Coupon Ground to Overhead

We listened to Rock Music

Abs

150 m Sprint

COT

Read a passage from book “Don’t Sweat the Small Stuff” about letting go of Perfectionism.

AO: Lavafield

QIC: Leprechaun

PAX: Danish, Slash, Slumberkins, Lumbergh, Steam Nix

Conditions: Sunny, clear sky in the 60s. Absolutely beautiful morning, but a little hot in the direct sun

Warm-up

Mosey lap

Side straddle hope

Arm circles

Burpees

3rd graders

Worlds greatest

Mosey to field/track

The Thang

Murder me forward and back

On the football field or track

Start at Goal line with coupons

Murder bunnies 10 yrds then perform the exercise  below the whole length of the field

10 merkins

20 overhead press

30 curls

40 squats

50 swings

40 squats

30 curls

20 overhead press

10 merkins

Finish Goal line

Bring the six in

Mosey lap

Mosey to field

Ab work

20 Big boys

20 LBC

20 Freddy mercury

20 Box cutters

60 sec plank hold

Mosey to field/track

Start at Goal line with coupons

Reverse Murder bunnies 10 yrds then perform the exercise below the whole length of the field

10 merkins

20 overhead press

30 curls

40 squats

50 swings

40 squats

30 curls

20 overhead press

10 merkins

Finish Goal line

Stretch

Forward bend

Right/left leg stretch

Overhead lat stretch

Worlds Greatest Stretch

COT

Shared how pushing our limits lets us know we can get through hard things.  Shared how I’ve been working through some mid-career transitions and at times it’s been difficult, but each day I keep at it and make progress, just like we do every time we face a hard workout.

The Thang

COT

I shared about taking a solo trip last weekend and how taking time for yourself is important.  As men, we have a tendency to be stoic without taking the time or giving attention to our needs.  Finding time for ourselves, whether a solo road trip or something less significant is important to help us balance the responsibilities of our lives.

Walkman shared his own experience of taking time to himself, a practice of taking long hikes in the woods on a quarterly basis, which he did regularly in previous years but recognized the practice has been lost in his busy life.