AO: Lava Field
QIC: Danish
PAX: 2 Chainz, Andy,Lumbergh, Samurai
Conditions
Drizzle dizzle! A fine coating of moisture to keep our temperatures down.
Warm up
400m Mosey
SSH x 15
Scissor arms x 15
Large arm circles (backwards and forwards) x 10
Hip circles x 15
3rd grade exercise x 15
Lateral lunges x 12
Press ups x 10
The Thang
5 rounds for time:
10 x swings
10 x exercise
15 x swings
15 x exercise
25 x swings
25 x exercise
50 x swings
50 x exercise
Run 400m
Exercises
Round 1: HR Merkins
Round 2: BW Squats
Round 3: Rows
Round 4: Rowers
Round 5: Overhead Press
COT
“In purpose we find energy. In energy, we find creativity, productivity and engagement”
A good discussion with everyone about following their passion to keep the fire burning and energy in the things they want to achieve. Great shares about how to get through the dips at work and thinking about being around other HIMs helps to push us through the tough times.
On a performance note, both Lumbergh and I were 9 minutes quicker in the workout compared to when we did it 5 months ago. Great progress. Now we have markers down for everyone to get after it again soon.
F3 Portland 