AO: Lightning Rod
QIC: Giggles
PAX: Ghost, Free Lunch, Walkman, Herbie, Slash, Kiwi, Lumberg, Bunny, Giggles
Conditions
Forecast called for a bit of rain but we got lucky with a beautiful morning and cool temps (47)
Warm up
SSH x 20
Slow High Knees x 10
Windmills x 10
Monkey humpers x 10
Donkey Kicks x 10
Mosey to the track
The Thang
Partnered up for some fun
One partner runs from one side of the football field and back (goal was to push the run hard). While one guy ran, the other guy did a stationary exercise. Once the first guy got back to the start they would swap. Once the team finished we moved to the wall for some decline planks until the 6 was in.
First set was Big Boys x 10
Second set was Lunges x 10
Third set was Burpees x 3
Mosey back to LR with a tired PAX. Finished up with:
Side plank with reach under x 10 each side
Flutter Kicks x 15
Box Cutters x 15
Plank x 20
LBCs x20
COT
Taking time to reflect on progress
Shared my experience with the PAX about how 11-12 weeks ago I showed up in a boot and barely able to keep up with anyone and how much progress I’ve seen in the short amount of time. I feel stronger not only at each Q but in every day life and how that’s making me a better man and a better husband.
F3 Portland 