AO: >Lighting Rod
QIC: > Bunny
PAX: > Free Lunch, Ghost, Walkman, Kiwi, Giggles
CONDITIONS
Crisp and 36F to start the day right
Warm Up (Circle of Pain)
x25 SSH
x15 slow high knees
X15 windmills
x15 3rd grad exercise
x20 donkey kicks
x15 left, right jab
The Thang
Mosey down the street and hang a left into the park to get to “the hill”.
Merkin & Squat Ladder
Pax line up at bottom of the hill to start descending ladder of 25 merkins and squats. Bottom starts with 25 merkins, run up hill, 25 squats, run down hill, 24 merkins, run up hill, 24 squats etc. until we reach 1.
6MOM
Mosey back to courtyard
x20 incline merkins IC (hard count) because Walkman wanted a few more merkins
x25 LBC
x20 flutter kicks
x20 plank
x15 lbx
Moleskin
I discussed approaching the COT/BOM with intentionality regarding the 3rd F. So, whatever that means to you, just keep it front and center.
Moment of silence for prayer/positivity/ whatever the 3rd F means to you.
We had a FNG, who is now named Free Lunch. Great work from him on his first day.
Over and out,
Bunny
F3 Portland 