AO: Lightening Rod
QIC: Danish
PAX: Bunny,FNG (Tree Trunk), FNG (Ghost), Giggles, Herbie, Kiwi, Lumbergh, Slash, Stray Cat, Walkman
Conditions
Absolutely Fxxkin’ beautiful, but cold enough for our fingers to go numb.
Warm up
Mosey to track with Coupons
Bear crawl to middle of track
SSH x 15
Bear crawl back to side line
3rd grade exercise x 15
Scissor arms x 15
The Thang
5 minutes of:
Overhead coupon press x 10
Bent over rows x 15
Merkins x 20
5 minutes of:
Reverse Lunge x 6
Side Lunge x 6
High knee x 6
Seal Jacks x 6
5 minutes of:
Overhead coupon press x 10
Bent over rows x 15
Merkins x 20
2 sets of 10 each with angle getting smaller each time
Over hand rows
Under hand rows
Over hand rows
Mosey back to LR
Flutter kicks
Flutter jacks
Flutter kicks
COT
If you died tonight, your employer would advertise to fill your job role by the end of month. But your loved ones ,chosen family and friends would miss you forever. Don’t get too busy making a living, that you forget to work on making a life.
Some great commentary from Walkman, Lumbergh and Slash about how important the time with their Shorties in the morning and night is and a way to have that ‘happy time’.
We welcomed not one, but two FNGs this morning. It was great to get to know them and see them pushing so hard in their maiden Q.
F3 Portland 