AO: Lightning Rod
QIC: Stray Cat
PAX: Danish, FreeLunch, Giggles, Kiwi, Lumbergh, Samurai, Walkman
Conditions
Puddles, but it didn’t rain!
Warm up
- SSH x 20
- 3rd Grade Exercise x 10
- Derricks x 8 (per side)
- Arm circles (forward and reverse) x 10
- Mosey
- Fish bones (run up and down along the parking slots)
The Thang
Mosey to the Field
Rows with raised feet (8)
Decline Merkins (15)
Benjamins:
- 25 yd lunge walk
- 25 Merkin-Jacks
- 25 yd lunge walk
- 25 Thusters
- 25 yd lunge walk
- 25 Big Boys
- 25 yd lunge walk
- 25 Merkins Walk (one hand on Coupon and switch back and forth in plank)
10, 20, 30 yd Gasser
10 yds of Dragon Walk
Mosey Back
10 Windshield Washers
20 Big Boys
10 American Hammers
10 Double Crunch
10 Leg Lifts
10 Scissor kicks
COT
We discussed the benefits of Beat Downs in fighting anxiety. Going to the workouts has enabled me to take on many more projects and more stress in my work and home life. F3 has enabled me to pick up other peoples burdens and has enabled me to have a greater positive impact on the communities I’m a part of. Most of the PAX participated with the discussion and shared how important going to the Beat Downs is to having a good week.
StrayCat out.
F3 Portland 