AO: Lightning Rod
QIC: Angus
PAX: Walkman, Samsonite, and Lumbergh
Conditions
We were rolling off a hot weekend and while Portland mornings are never too hot or too cold this one was a bit warmer out of the gate. I rolled up 2 minutes to start after completing a pre-run and set up for post.
Warm Up (Circle of Pain)
Did my usual thing — the guys will start getting tired of it eventually. Thankfully more leaders are coming soon.
SSH x 20
Slow Tempo High Knees x 12
SSH x 15
Windmills x 12
SSH x 10
Third Grade Exercises x 12
Mosey around the lower soccer field
Infinite Plank
Plank x 20
Merkin x 12
Plank x 15
Mountain Climber x 12
Plank x 10
Shoulder Taps x 12
Mosey Up and Down The Hill x 3
Grab Some Wall
And HOLD IT.
Cherry Pickers x 20
Little Arm Circles x 12 (Fwd / Bwd)
Cherry Pickers x 15
Overhead Press x 12
Cherry Pickers x 10
Seal Clap x 12
MUCH Mumble from the pax as we started back down the hill from those wall sits.
Mosey around the lower soccer field
The Thang
Four Corners TABATAS on the tennis court
Just like regular tabatas but with more exercises. each station had an exercise. work for 20 seconds then during the rest you move to the next station. complete each round 3 times.
R1 – LBC, CURL (CMU), SQUAT, AND MERKIN
R2 – FLUTTER, OVERHEAD PRESS, LUNGE, AND CDD
6MOM
American Hammer, Crunchy Frog, Freddie Mercury, Pickle Pounders, and Rosalita.
Moleskin
There are (at least) two methods of Motivation:
- Coercion
- Inspiration
Coercion is motivation by force and Inspiration is motivating someone to do something by their own means. We aspire to inspire.
_Angus
F3 Portland 