AO: Lightening Rod
QIC: Danish
PAX: Bunnie, Herbie, Lumbergh, Milli Vanilli, Walkman
Conditions
Colder morning registering 34F with the car sliding around on the ice on the way to the AO. Strong squad of 6 arriving on time and getting straight into the workout. Cheery smiles were on hand to help the PAX get through.
Warm up
SSH x 20
Side Lunge x 12
Fast High Knees x 15
Squats x 10
3rd Grade Exercise x 12
SSH x 15
Mosey to Side
15 x burpee box jump
10 x push up
10 x burpee box jump
20 x push up
5 x burpee box jump
20 x push up
Mosey to the Lightening Rod
AMRAP (60 seconds work, 20 seconds recovery, then everyone move clockwise to next exercise)
- Squat block pick up over head press
- Dips
- 2 Burpee suicide
- Mountain Climbers
- Push up to squat curl
- Broad Jumps
Mosey followed by some breathing exercises to bring the heart rate back down.
Moleskin
Thankfulness and Gratitude
Exercise to talk about what we’re truly thankful of after a tough year. ‘Tough year’ is relative. It’s allowed us to be more adaptive, creative, focused and manage priorities better.
What are you grateful for this past year and what you have ahead of you?
Thank you for all of you for being here. Every single one of you are here to better yourself. Whether it’s to be a better father, brother, son, husband, friend, human, coworker, you’re doing it by being present here and working on yourself. When your mind commits, your body follows so every time you show up, it’s motivation for everyone of us here to show up, do good, be right.
F3 Portland 