AO: > Lava Field
QIC: > Slash
PAX: > Danish, Samurai, Andy
CONDITIONS
Sun peaking out on a dry 40degree field. The grooves were kicking and feet were moving. Got some cool down rain going into 6MOM and Cost.
Warm Up (Circle of Pain)
- Mosey lap
- SSH x 20 IC
- Imperial Walkers x 20 IC
- Fast high knees x 10 IC
- Back squeezes x 20 IC
- Side lunges x 10 IC
- Scissor Arms x 15 IC
- Swimmers x 20 IC
The THANG
EMOM (called by app)- 3 burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. (We made it through 41 rounds)
50 Hand Release Release Merkins – both hands off ground at bottom, alternate one hand then the other off ground at top
100 reverse snow angles – on stomach, hands touch over head then swing around and touch over six.
150 Jungle Boi Squats – jump squat with arms raised, touch hands to ground at bottom
200 Hollow body rockers – on 6, arms and legs outstretched, rock body from blades to butt keeping body locked in a hollow position.
250 Stationary Lunge Steps (ct ea leg as 1 rep)
6MOM
- Side plank leg lifts – right x 10 IC
- Side plank leg lifts – left x 10 IC
- Flutter Kicks x 20 IC
- Leg lifts x 10 IC
- 6 inches x 15 IC
Moleskin
Being in the moment
I talked about the day I found out I was going to be a dad. So emotional thinking about how this would change my life forever. Over the next weeks, found myself thinking about the future (how to be a good dad, logistics, etc) more than the present (being present with my wife, savoring the moment). I learned that I tend to look forward more than I sit with what’s going on right now and that can cause me to miss (or undervalue) some great momemts.
Danish shared that the beginning is a grind but having kids is amazing. You never stop worrying about them.
The rain was coming but the vibes were warm.
Slash out!!
F3 Portland 