AO: Lightning Rod
QIC: Walkman
PAX: Herbie, Lumbergh, Danish, Bunny, Samurai, Kiwi (FNG!), Sherpa (FNG!), Slash,
Conditions
38 and clear! Bring on the chilly dry Spring!
Warm up
Slow High Knees x 10
Arm Scissors x 10
Butt Kickers x 10
Windmill x 10
Imperial Walkers x 10
Third Grade Exercise x 10
Mosy to the platue hill by the track
The THANG
We all grabbed a rail at the bottom of the hill and spaced out. Completed the following exercises, first in a set of 5, then 10, then 15, then 20. We regrouped as a pax at the top of the hill and jogged down for a quick break in between sets.
Pull ups
Big Bois
Jog up the hill to the first plateau – Squat Jumps
Jog up the hill to the second plateau – Shoulder taps on the hard Count
Jog up the hill to the third plateau – Lunges on the hard count
Jog to the top of the hill – Merkins
Repeated OYO, starting back at 5, then 10, 15, and 20. Congrats to Slash and Danish who were able to finish before we mosied back to the rod.
6MOM
LBC x 25
Freddie x 12
Flutter Kicks x 13
LBX x 25
Moleskin
Shared that something I’d heard recently on a great podcast with a guy named Andrew Huberman who runs a sleep lab. He shared that ‘Testosterone makes effort feel good’. After hearing this I immediately thought of F3 and wondered how to best boost testosterone. Turns out one of the best ways is HiiT training. Several raging hard on jokes circled the group and will likely live with us forever now that we all have this curse of knowledge. F3 to start the day makes the rest of the effort of the day easier and rewarding. It sets the tone, and I love it.
Extra Testosterone brought to you today by Walkman
F3 Portland 