AO: Lava Field
QIC: Danish
PAX: Andy, Houdini, Samurai, Slash, Stout, Tater Tot
Conditions
I don’t what it was but it was amazing!
Warm up
Lap Mosey
SSH x 15
Hip circles x 15
Lateral lunges x 10
Slow high knees x 10
Fast high knees x 10
3rd grade exercise x 15
Arm press x 10
2 x 50yd strides
The Thang
Set 1: Execute continuously for 25 minutes
10 Merkins
10yd Gasser
20 Merkins
20yd Gasser
30 Merkins
30yd Gasser
40 Merkins
40yd Gasser
50 Merkins
50yd Gasser
40 Merkins
40yd Gasser
30 Merkins
30yd Gasser
20 Merkins
20yd Gasser
10 Merkins
10yd Gasser
Set 2
10 x RL glute bridge
10 merkins
10 x LL glute bridge
10 merkins
10 x rowers
10 merkins
10 x big boys
10 merkins
10 x leg raises
10 merkins
10 x plank
10 merkins
10 x American Hammer
10 merkins
Lap Mosey
5 minutes of 15 seconds on/15 seconds off of Bonnie Blairs
Set 2 again.
COT
My wife doesn’t care how fast I can run a mile or how much weight I can carry on my back. What matters to her is that I am present for my family every day. Personal physical goals are important, but remember to be a husband and dad first. Your legacy should start at home first. – @F3 Italian Job.
F3 Portland 