AO: Lava Field
QIC: Danish
PAX: Danish
Conditions: A cool 40F and oxygen was replaced with moisture as the mist settled into the valley from the rolling hills. PAX was tired and tender from the Gobbler challenge two days earlier but were ready to get after it again.
Warm up
SSH x 25
Windmill x 15
Fast High Knees x 10
3rd grade exercise x 15
Skipping Scissor Arms
Backwards Skipping Scissor Arms
The Thang
30 x Pickle Pounders
Bear Crawl 20 yards
20 x Rowers
Bear Crawl 20 yards
30 x Pickle Pounders
Bear Crawl 20 yards
20 x Rowers
Bear Crawl 20 yards
30 x Pickle Pounders
Bear Crawl 20 yards
20 x Rowers
5 sets of:
Honey Rider
Jog to west side of track
10 x Squat Jumps
10 x Burpees
10 x Merkins
Jog to stands
Pussy Galore
20 x Glute Bridge
20 x Incline Push Up
20 x Dips
Jog to side line
15 minutes of:
1 partner doing squat slams x 10
1 partner doing shoulder touches then alternate sets to Persian squats
(switch after every 10 slams)
2 laps of the track running 100m easy, 100m steady, 100m hard, 100m easy
10 sets of slam ball side tosses each side
8 backwards overhead slam ball throws
8 slam ball explosive throws
MOLESKIN
Leaning into our partnerships and communication. We talked about how our partners are great examples of role models who help to make us better everyday. We can lean into relationships that make us better and more of who we want to be and being ok putting aside less engaging or energizing relationships.
Zig Zigler: “Never trust a man who can’t married up”
F3 Portland 