AO: Lightning Rod
QIC: Angus
PAX: Angus
Conditions
Hazy and dry coming off of extreme wind, the city is surrounded by fires.
Warm Up (Circle of Pain)
YHC showed up early and came prepared.
SSH x 10
High Knees x 10
SSH x 10
Ass Kickers x 10
SSH x 10
Third Grade Exercises x 10
Infinite Plank
Plank x 10
Merkin x 10
Plank x 10
Stump Hugger x 10
(Thank Splinter from F3Toledo for this one)
Plank x 10
Mountain Climbers x 10
Mosey to the Track
Grab Some Wall
And HOLD IT.
Cherry Pickers x 10
Little Arm Circles x 10 (Fwd / Bwd)
Cherry Pickers x 10
Moroccan Night Club x 10
Cherry Pickers x 10
Macarenas x 10
The Thang
Ascending Ladder on the Field (with a Kicker)
- Start at the goal
- Bear crawl to the 10 yd
— 10 merkins
— run to the opposing goal line
— 5 burpees
— Run back to the 10 yd - Bear from the 10 to the 20
— 15 merkins
— run to the opposing goal line
— 5 burpees
— Run back to the 20 yd - Bear from the 20 to the 30
— 20 merkins
— run to the opposing goal line
— 5 burpees
— Run back to the 30 yd - Bear from the 30 to the 40
— 25 merkins
— run to the opposing goal line
— 5 burpees
— Run back to the 40 yd - Bear from the 40 to the 50
— 30 merkins
— run to the opposing goal line
— 5 burpees
— Run back to the starting goal line
Mosey to the Franklin Statue
- 4 stations starting on Franklin’s right hand side
— Station A: Inverted Rows x 10
— Station B: Dips x 10
— Station C: Inverted Row ISO (5 count) x 10
— Station D: Dip ISO (5 count) x 10 - repeato x 5
At the top
- 3×10 merkin complex
— Incline Merkin
— Decline Merkin
— Standard Merkin
6MOM
LBC, Flutter, Crunchy Frog
Moleskin
Look closely at Vince Lombardi and what do we find?
— Never had a losing season as a head coach
— Transformed the Greenbay Packers who had previously gone 11 straight seasons without a winning record
— In 1948 Lombardi accepted an assistant coaching job at West Point
“As integral as religion was to [Lombardi’s] sense of self, it was not until he reached West Point and combined his spiritual discipline with Blaik’s military discipline that his coaching persona began to take its mature form.” – David Maranes
— Lombardi was 37 years old when his iconic persona began to take form.
— And 47 when he accepted the job for the Greenbay Packers.
Think about your own life. Your own pursuits and ambitions. How old are you? And think critically, what can you accomplish starting today? Don’t let your current status of employement, age, or range of capability limit what defines you. Push yourself everyday toward perfection so that you might “catch excellence”.
Perfection is not attainable, but if we chase perfection we can catch excellence.
- Vince Lombardi
_Angus
F3 Portland 