AO: Lightning Rod
QIC: Danish
PAX: Face Plant, Free Lunch, Ghost, Giggles, Kiwi, Murse (FNG), Slice (down ranger), Stray Cat, Walkman
Conditions
48F and Wet..
Warm up
Mosey to the track
SSH x 20
Fast high knees x 15
Scissor Arms x 12
Lateral lunges x 10
3rd grade exercise x 15
Plank calf stretches x 14
The Thang
3 minutes of 20 seconds on/10 seconds off of Bonnie Blairs
As much as you can get done in ~20 minutes
10 Merkins
10 inverted row
10 squats
20 Merkins
20 inverted row
20 squats
30 Merkins
30 inverted row
30 squats
40 Merkins
40 inverted row
40 squats
50 Merkins
50 inverted row
50 squats
40 Merkins
40 inverted row
40 squats
30 Merkins
30 inverted row
30 squats
20 Merkins
20 inverted row
20 squats
10 Merkins
10 inverted row
10 squats
COT
I had a change of mind about what to talk about as we went through the Murph practice workout today. I wanted to the PAX to think about what they are grateful for and share with the PAX so they can verbalize it and help it to sink in deeper. It was great to hear the different aspects of everyone’s life that keeps them grounded and pushing to always be better.
We also welcomed an FNG in Murse this morning. I had tried to EH him a few weeks ago and I think Giggle may have successfully roped him in.
F3 Portland 