AO: LavaField
QIC: Slash
PAX: Samurai, Lumbergh
Conditions
Overcast and cool compared to the warm days we’ve been having. Super quiet at the field. Small crew, with several of us were out of town.
Warm up
SSH x 20
Imperial Walkers x 15
Fast high knees x15
Windmills x15
Monkey bumpers x10
Pickle pointers (glute bridge w/ 1 leg extended) x20 (10 each leg)
YTW x20
Mosey lap
The Thang
Opener
Terkins x20 IC (merkin to tiger hold: at the bottom of the merkin, bend knees and straighten arms while moving upper body back. Keep knees an inch off the ground at 90degree angle and hold. Return to plank and perform merkin, repeat)
Reverse Snow angels x15 IC
Berkins x20 IC (merkin in a bear hold. Get in bear hold position, move hands 12inches in front of shoulders, perform merkin while keeping knees at 90degress and 1 inch off the ground)
Reverse Snow angels x15 IC
Plerkins x10 IC (merkin with hands 6-24inches behind shoulders, straighten arms at the top of the movement)
Reverse Snow angels x15 IC
FOR TIME
50 yard (and back to end zone) Broad jump touches (touch ground before each jump)
10 Burpees (all strict CrossFit style with chest+thighs touching ground and clap at top of jump)
40 yard (and back) Walking Lunges
10 Burpees
30 Big boi straightjacketed (hands crossed on shoulders entire time)
10 Burpees
20 split jumps EC
10 Burpees
10 Jump touch tuck squat
10 Burpees
20 split jumps EC
10 Burpees
30 Big boi straightjacketed
10 Burpees
40 yard (and back) Walking Lunges
10 Burpees
50 yards (and back to end zone) Broad jump touches
(for those who finished, took about 35min)
Closer
Airplanes x15 each leg
Glute bridge holds x10
Glute bride 1-leg holds x10
Abs (all IC)
Frozen freddies x20
Boxcutters x15
Six inches x15
COT
Finding motivation when the going gets tough
Doing the murph solo on Tuesday was challenging, but thinking about the hardships that those who’ve served our country have faced reframed my experience and gave me extra juice. It went beyond the reasons I normally push myself. I thought it was a meaningful experience of how reframing the “why” can greatly influence the results. I asked Samuari and Lumbergh to share what pushes them through especially challenging moments. Good points about letting others work through us (having community, faith, etc that manifests through us during hard times) and how we can reframing the “this is gonna suck” mentality into “this is gonna be hard and make be better”. We hit up Elka Bee’s for the usual, which they pretty much had waiting for us before we even ordered. #F3Regulars
Rock on, Slash!
F3 Portland 