AO: Lava Field
QIC: Walkman
PAX: 2Chainz, Tater Tot
Conditions
72 when we started and high 70’s by the time we ended. Busier than usual as everyone was out to beat the heat alongside 3 HIM’s.
Warm up
Mosied a lap around the track and circled up in the middle of the field for Big Bois x 20, Plank x 20, Monkey Humpers x 10, Squats x 10 (HC), Third Grade Exercise x 20, Windmill x 10, Imperial Walker x 15, Slow High Knees x 15, Grady Corns x 15. Mosied to the wall for Wall sits and Cherry Pickers x 12, Forward Arm Circles x 12, Backward Arm Circles x 12, OHP x 12, Seal Claps x 12 and then mosied back to the center of the field.
The Thang
Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. Half lap around the track and repeat.
Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. Half lap around the track and repeat.
Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.
Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.
Mosied to behind the bleachers for some 6MOM in the shade.
Plank x 30, Side plank x 20ea, Superman x 20, LBC x 20, LBX x 20, Flutter Kick x 20, Frozen Freddie x 10.
COT
Shared the quote from ‘Freed to Lead’ that “fit and friended men turn outward and shared examples from my life, workouts, a recent share from a friend who doesn’t do F3 but who has experienced the same thing, and that ~60% of people had significant weight fluctuations during COVID, and that on average, those who gained weight gained 29 lbs. On average! That’s a lot of unfit people who are going to struggle to turn outward. Had a good conversation between the 3 of us as we slowly walked around the track. Headed to coffee and breakfast at Elkabee’s and enjoyed the rest of the blazing hot Saturday.
Walkman
F3 Portland 