AO: Lava Field
QIC: Danish
PAX: Doughboy, FNG (Super Beetle), Milli Vanilli, Lumbergh
Conditions
Like the name of the 90s Scottish soft rock band, it was WET WET WET! That didn’t matter though as the pax was ready to go from the start with no complaints.
Warm up
Lap mosey
SSH x 20
Slow High Knees x 12
Side Lunge x 12
Fast High Knees x 15
Squats x 10
SSH x 15
AMRAP (90 seconds work, 30 seconds recovery, then everyone move clockwise to next exercise)
- Over head press
- Pikes
- Squat slams
- Starpees
- Leg lift with sky reach
Finish with a 140 yard sprint/Burpee relay. One HIM sprints while the PAX burpees, hand off until everyone has sprinted.
One lap mosey cool down
Moleskin
“Those who persistently give beyond enough; who willingly face their fears; who wittingly endure discomfort and pain; who consistently bounce back from knock backs and knock downs; and who never give in; are practicing winning” – Frank Dick
Cofeeteria afterwards
F3 Portland 