CONDITIONS: A nice cool 33Fwhen we started so our warm up was a little more vigorous to get us warm and ramped up for the workout
QIC: Danish
PAX: Bunny, Herbie, Lumbergh, Walkman
Warm up
SSH x 25
Windmill x 15
SSH x 20
Slow High Knees x 10
Fast High Knees x 10
Scissor Arms x 15
SSH x 20
Mosey to the side
15 x burpee box jump
10 x push up
10 x burpee box jump
20 x push up
5 x burpee box jump
30 x push up
Mosey to the Lightening Rod
Pax rotates through each of these and moves onto next exercise when the Bear crawler completes their route.
Bear crawl
Squat slams
Flutter kicks
Split squat/squat
Dips
(2 full rounds + 1 exercise was completed then moved onto the next routine below)
Oompa Loompas for 15 meters
Ass to floor squat jumps for 15 meters
Repeat 3 times
Slowest Merkin possible
CIRCLE OF TRUST
#GO30 chat
- What did you learn from the first one
- Pax talked about how their goal shaped them, if the goal was too lofty, if they were committed to logging the details or not, what they could take away from the month of focus.
- What are you going to do this month and why
- Pax talked about being present with their families and sticking to a fitness goal.
F3 Portland 