FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

Prerun with kirby, attempting to empty all the phlegm in his lungs before the main event. We got between 1/2 mile and 7/10 miles.. WARMUP: Run a lap around parking lot, stopping on the US world map for a single SSH before the main event. THE THANG: Run 4 miles in 45 minutes, stopping for merkins, squats and quality wildturkey mumblechatter. There were seriously at least 10 quality TWSS lines in there, as wildturkeylikened pieces of the workout to his honeymoon. Ducky just crushed his longest run in the last decade, doing more before 6:30 than what most men will do the entire week. Roulette has some sneaky burst speed, showing it off on the 100M sprints on the Community House track. We encountered other runners on the track, including a middle-aged female who fell awkwardly on the way down to the track. kirby still has COVID, but didn't let that get in the way of slaying the run. D’ DoctoR is a glutton for merkin punishment and did at least 250 merkins during the workout while running 4+ miles. MARY: Made an appearance. ANNOUNCEMENTS: 10/24 Beer Run. COT: We shook it up this morning, taking the time to go around the circle, sharing 1 peak or valley/1 thing on our heart/mind, whether good or bad. Quickly realized we're going through a lot of similar challenges, with our 2.0's or our M's. Grateful for this group of High Impact Men and knowing that we can lock shields together to get through the highs and the lows, knowing that we don't have to fight alone.

WARMUP: 1 mile to Crestdale track. Windmills, runners stretch and calf stretches THE THANG: intervals at a 8/10 effort. 200yd effort/ 200 yd recovery 400 / 200 800 / 200 Then reverse the pyramid Back to launch for COT with Peak 51 MARY: ANNOUNCEMENTS: Terror Trails on 10/31, The Prod 0n 10/16 & (in case you haven’t heard) Wegmans is open COT:

WARMUP: besides a few guys running in, most started cold, but warmed up quickly Run around school to bus lot for the basics: SEH, IW, runner stretch merkin and calf stretch combo THE THANG: run to the field for a 4 corner 5 burpees in middle (suggestion for all/ completed by some) Corners x 20 1-squats 2-merkins 3- bunny hops 4- jump squats Run around parameter of the grass area Back for another 4 corners Squats in the middle x20 per Corners x15 1- merkin 2- wide arm 3- diamond 4- Catalonia dry dock *we bear crawled to 2 of the corners and lung walked to the 2 others Headed over to baseball field for modified 7’s Burpees and run to pull ups for the 7’s We also did 2 additional exercises at each spot: 20 dips and Bulgarian split squats / at pull ups x20 monkey Humpers and LBC x 20 MARY: we got some box cutters/ flutters in during and 1 min at the end ANNOUNCEMENTS: beer run this weekend and beer ruck next month COT: thanks header for taking us out. Always a chatty crew, not sure how they talk and count. Discussions about pudding is fallen apart, jet fuel is taking Metamucil, other pax with arm and elbow stuff, kids sports and other things.