AO: Lava Field
QIC: Danish
PAX: 2 Chainz, Andy, Cherokee, Samurai, Slash, Stray Cat
Conditions
41F. A bit of a nip in the air but the sun came out and made us all smile.
Warm up
Lap of the track
SSH x 20
Fast High Knees x 15
Butt Kicks x 15
Side Lunge x 12
SSH x 15
Jane Fondas x 10 each angle/each leg
6 reps of 30 yard relay
The Thang
5 sets of:
Broad jumps to 10 yard
Burpees x 10
Bonnie Blairs x 10
Big Bois x 10
Broad jumps to 20 yard
Burpees x 10
Bonnie Blairs x 10
Big Bois x 10
Broad jumps to 30 yard
Burpees x 10
Bonnie Blairs x 10
Big Bois x 10
Bear crawl back to the start
Ab Shredder
Running Man crunches
Open and close reach up
Flutter kicks
Moleskin
What is the best piece of advice you’ve ever been given and how has it helped you?
The group shared some great nuggets of advice that they’ve been handed over the years. Some examples that were shared:
- Knowing how to communicate with my wife
- Control the controllables
- Don’t ask if someone needs help, just help them
F3 Portland 