AO: Lightning Rod
QIC: Walkman
PAX: Giggles, Herbie, Kiwi, Stray Cat, Free Lunch, Danish, Lumbergh, Slash
Conditions
45 and dry for a great Friday beatdown! 10 strong to round of a double digit week!
Warm up
Sun salutations and some light yoga twists to get our joints warmed up and then mosied to the track.
The Thang
Tabata
Shothouse 1000: 100 reps of each exercise. Preferrably performed one at a time (complete 100, move on to next exercise) but encouraged the PAX to adapt as necessary to keep the body moving. We had two finishers and a large number hitting over 750 reps this morning. Killer work!
Merkins
Lunges (left leg)
Lunges (right leg)
Squats
Dips
Pull ups
Shoulder taps (2 count)
Mtn. climber pulses (HC)
Big Bois
LBC’s
6MOM
Box Cutters x 10
COT
The mission of F3 is to Plant, Serve, and Grow men’s small workout groups to reinvigorate male community leadership. This happens day by dad – brick by brick. Each time you take the DRP and show up, you lay another brick and keep getting closer to PRO and becoming a HIM. We find someone faster than ourselves and chase them, every day.
Great work! Walkman
F3 Portland 