Skipping Leg Day

Date: 02/16/23
AO: #ao_mastodon
PAX: @Mancon @Stock boy @Jolly @SAGA @Gummi Bear @Shiplap @TBTF @Sparrow @Dogear @Tortuga @8-Track @Pool Boy @Hancock @Dilbert
FNGs: 0
Q: @Dilbert
Total: 14


  • SSH
  • Goofballs
  • Tappy taps
  • Leg stretches OYO

Thang 1
Tabata at Cooties. 30s work / 15s rest. Rotated through the following 3 exercises 6 times for a total of 18 rounds:

  • Pull ups
  • Bicep curls
  • Skull crushers

Thang 2
Tabata at The Shop. Same format as the tabata at Cooties with the following 3 exercises:

  • Single arm rows in an incline plank position
  • Table shrugs
  • Tricep dips

Thang 3
Went to Hoffa to ascend up and down the hill four times. Methods of ascent per run:

  1. Base pace (light jog)
  2. Push (run it, but not full speed)
  3. All out (get up there as fast as you can)
  4. Murder bunnies (with a rifle carry coupon back down)

Don’t bring your phone into the bathroom. I’ve been making this change for a couple weeks now and humbly suggest making this change for the following reasons:

  1. We likely all have more screen time in a day than we’d like. Making it a point to leave your phone outside the bathroom gives you some extra guaranteed time away from the screen.
  2. Taking your phone into the bathroom is a sneaky way of wasting time and indulging. You might reason that you can’t do anything else in the bathroom, why not scroll through your phone while you’re there? You might even have productive intentions, but how easy it is to close your email and open up social media or news and waste time in indulgence.
  3. Leaving your phone gives your brain some free play. Take the opportunity to disconnect. Decompress. Process emotions. Think about nothing at all. Ponder how to solve problems at work. This is a great opportunity to allow your brain to just process, and giving it a break from the constant hammering of input it otherwise receives throughout the day.


  • Prayers for @Dogear’s friends who unexpectedly lost their young son
  • Praise for @Pool Boy’s daughter Naomi having positive results with her MRI! All done with antibiotics 🎉