AO: Lightening Rod
QIC: Danish
PAX: Lumbergh, Stray Cat, Samurai, Slash, Walkman
Conditions
42F and exactly the conditions needed to keep us cool enough to push through a very sweaty workout.
Warm up
SSH x 20
Slow High Knees x 15
Fast High Knees x 15
Squat x 10
Side Lunge x 12
3rd Grade Exercise x 12
SSH x 15
Jane Fondas x 10 each angle/each leg
Mosey to Track
The Thang
AS FAST AS YOU CAN
15 Burpees
15 OH Squats
10 Burpees
10 OH Squats
5 Burpess
5 OH Squats
Lap recovery
Complete as many as you can in 7 minutes (with Coupon)
- 3 Thrusters
- 3 chest to bar pull up
- 6 Thrusters
- 6 chest to bar pull up
- 9 Thrusters
- 9 chest to bar pull up
- Keep adding 3 reps
Lap recovery
AS FAST AS YOU CAN
15 Burpees
15 OH Squats
10 Burpees
10 OH Squats
5 Burpess
5 OH Squats
Moleskin
Your word and it’s importance.
A brief explanation about why your word is so important. Without your word, there’s no trust. If you don’t keep your word, everyone loses. Keeping your word shows commitment, belief, trust, follow through. This isn’t just with other people too. This is the word you give yourself when you say you’re going to achieve something.
Coffeeteria post workout.
F3 Portland 