AO: Lightening Rod
QIC: Slash
PAX: Ghost, Giggles, Herbie, Kiwi, Lumbergh, Stray Cat, Walkman, Free Lunch, Dockers, Samauri, Danish, Deadhead (Harrisburg, NC)
Conditions
Crisp dry morning in low 40’s. Almost the whole PAX showed early and ready to go. We had Deadhead joining us while on his layover b/t flights, and a new AO record with 13 men joining up!
Warm up
SSH x 25
Imperial walkers x15
Fast high knees x 15
Pickle bombers x 10 (down dog to up dog)
Windmills x15
Squat reaches x10
Halos x15
Mosey to track
The Thang
Bring up the burpee six
Pax lines up in a straight line and starts to run while last man does 5 burpees. When finished he runs to catch last man in line, says Aye!, then runs to the head of the line while last man does 5 burpees. Group did a mile with each man doing his burpees.
Rows + Merkins – all in cadence
Set 1
Rows x10
Decline merkins x10
Chin up holds x10
Set 2
Typewriter rows x15 (up toward left hand then move torso to right hand and back down, repeat in the opposite direction)
Decline Fire hydrant merkins (knees to elbows on descent ) x15
Chin up hold x15
Set 3
Rows x20
Decline Merkins x20
Chin up holds x20
Tabata time
20 seconds split jumps
10 seconds recover
Repeat 8 rounds (4min total)
Mosey to LR
ABS
X and O holds (low boat to high boat holding each position for 3 count) x20
Straight leg big boys x15
Freddie Mercury x15
Flutter kicks x15
COT
Followed up in Lumbergh sharing the setbacks he experienced in the last week for go30. It reminded me of how important it is to recognize progress beyond metrics. What is progress? Not always improving/more/better. Progress isn’t a straight line. It’s more about Process. It’s about getting in the ring and giving best effort and learning from setbacks.
Lumbergh added that failure of part of the process of growing and he can’t get better without expressing and learning from setbacks. Danish retold a story about his athlete who was metrics obsessed and it was hurting his performance so he had him run without a watch and focus on how he felt. Sometimes we need a perspective change to break through.
Amazing to set an AO record today with 13 men who rocked this beatdown today!
Rock on, Slash out!
F3 Portland 