22s

22s

QIC

Strategery

AO

Wreck Center Mon

PAX

• Chalmers
• Dutch Oven
• Friar Tuck
• Gloop
• Harry T. Stone
• HEISENBERG
• hOJOh
• LeadPipe

Workout

Warm-o-rama
Typical things to loosen muscles and prepare for work
Thang
Mosey to the OPRF Track, standing at the north end zone, do 22s:

10 reps of Burpees, 10 reps of merkins.

run to the 50

1 rep of BBS, 1 rep of turkish get ups.

run back to the north end zone

9 reps of both exercises

run back to the 50

2 reps of both exercises

Repeat

Once finished, move to the benches to do copenhagen planks, 5 reps for 5 second holds, each leg.

Return to AO, do some pull ups on the bike racks
Mary

COT
Had an interesting incident over the weekend where I exploded with anger at a group of strangers making noise and disrespecting the community. Felt somewhat guilty about it the following day, but it seemed to have solved the problem. Confrontation and anger are not the problems, but they can be delivered more effectively versus pure rage.