AO: Lightening Rod
QIC: Danish
PAX: Bunny, Dockers, FNG, Herbie, Kiwi, Stray Cat, Walkman
Conditions
41F and still. A little threat of rain but the clouds never followed through.
Warm up
SSH x 20
Scissor arms x 15
Slow High Knees x 10
Forward arm circles x 12
Backwards arm circles x 12
Lateral Lunges x 12
Janes Fondas x 15 each side
The Thang
Raised split squat routine x 3
Max merkins in 1 minute
Single leg drop squats onto bench
Max merkins in 1 minute
Flutter kicks/6 inch hold/flutter jacks
Max merkins in 1 minute
Diagonal lunges x 15 each side
Max merkins in 1 minute
Merkin knee drives x 15 each
Max merkins in 1 minute
Step ups x 15 each (or jumps if it’s not wet)
Max merkins in 1 minute
Swimmers x 20
Max merkins in 1 minute
Peter Parkers
Max merkins in 1 minute
Ground touch squats x 15
Max merkins in 1 minute
Hamstring bridges x 10 each leg
Max merkins in 1 minute
Lateral lunge
Max merkins in 1 minute
COT
I had a talk with an F3 member who I coach. He’s done all of his F3 workouts as well as his marathon training. He’s lighter, stronger and fitter than he’s ever been. I’m so proud of him becoming the athlete he’s become. This weekend, he’s getting to put together all his hard work at his race.
The learning?
- Smart and patient training pays off. He didn’t rush things even when others were doing workouts he wanted to do.
- This was a 5 month approach to his race which went by really quickly (compared to 9 years of F3 work).
- He stuck to the plan, didn’t miss a workout and never made an excuse.
F3 Portland 