AO: Lightening Rod
QIC: Danish
PAX: Bunny, Milli Vanilli, Lumbergh, Walkman
Conditions
46F and WET! A light dousing of rain throughout the workout but the aerobic aspect of it kept us warm.
Warm up
SSH x 35
Fast High Knees x 15
But Kicks x 12
Side Lunge x 12
Squats x 12
SSH x 15
Mosey to Track
The Thang
Broad jumps for 10 yards followed by 50 LBCs. Continue until having crossed the football field.
Line up on sideline, first HIM calls exercise (see below) and PAX executes it while the caller sprints to the other sideline and back. Each member calls and sprints until the PAX gets through all the exercises. Easy jog to the other sideline and back for recovery after each set. Repeat until everyone has gone through each exercise combination
- Burpee
- Tackle Trapper
- Burpee
- Split Squats
- Burpee
PAX each call an exercise on the jog back to the AO.
- Squat jumps up stairs
- Squats
- Big Boys
- Merkins
- Shoulder Touches
Moleskin
Talk about the WHY behind everyone’s goals for the year. When you can focus on the WHY, it makes it easy to execute the HOW.
F3 Portland 