AO: Lightening Rod
QIC: Danish
PAX: Lumbergh, Samurai, Stray Cat, Walkman
Conditions
46F!!! What a difference from last week.
Warm up
Mosey to track
SSH x 20
Fast High Knees x 15
Butt Kicks x 15
Side Lunge x 16
Imperial Walkers x 20
SSH x 15
The Thang
Lunge walk 20 yards
10 x Split squats (Hard count)
Lunge walk 20 yards
20 x LBC
Lunge walk 20 yards
10 x Split squats
Lunge walk 20 yards
20 x LBC
Lunge walk 20 yards
Jog back
Wall sit with arm movements
3 sets of:
10 x Chest to bar
10 x Tucks
AS FAST AS YOU CAN
15 Burpees
15 Merkins
10 Burpees
10 Merkins
5 Burpess
5 Merkins
3 sets of:
10 x Chest to bar
10 x Tucks
Mosey to LR
Moleskin
“Once we decide to make a difference, it’s easy for doubt to set in. Because making a difference causes change, and change is scary. One way through the fear is with community. Groups of people who not only have your back, but are on a similar journey.”
We talked about our #GO30 goals and how we’ve been getting on. These 30 days challenges aren’t just about 30 days but about how we can learn from these and become better with further integration into our daily lives with things that make us better.
F3 Portland 