AO: Lightening Rod
QIC: Danish
PAX: Bunny and Lumbergh
Conditions: 44F and jus the right temperature for some good sweating. Happy to be together with a group of men wanting to achieve something.
Warm up
SSH x 25
Windmill x 15
SSH x 20
Slow High Knees x 10
Scissor Arms x 15
Fast High Knees x 15
Mosey to the track
THE THANG
2 minute push up test (as many push ups as you can. Resting in plank position only. No dropping down)
Burpee broad jump to 50 yard line
Jog back to start
Bear crawl across field with 50 LBCs after every 20m
Jog back to the start
Backward lunge across field with 20 pickle pounder after every 20m
Jog back to the start
Burpee broad jump to 50 yard line
2 minute dip test
Mosey back to Lightening Rod
6MOM
Flutter kicks x 20
Ab holds x 15
Box cutters x 12
Outlaws x 12
Flutter kicks x 20
MOLESKIN
Decided to scrap what I was going to talk about to dig into Bunny and the mental strength he’s looking for. He’s showing up everyday so we leaned into him and gave him tips on how to guide his thinking to one of positivity and what he’s truly capable of. Lumbergh shared some great things that work well for him when he’s reaching those hard points in his training and workouts. It’s about the journey, not the destination.
Cheers, Danish
F3 Portland 