AO: Lightning Rod
QIC: Kiwi
PAX: Free Lunch, Ghost, Danish, Walkman, Walkman, Whitney, Bob Evan, Samurai, Frasier
Conditions
72F, dry, no wind.
Warm up
12 x Imperial walkers
20 x Ass kickers
15 x Arm scissors
15 x windmill
12 x 3rd grade exercise
15 x Monkey Humpers
The Thang
Mosey half way to the field:
-Do 15 merkins w/ one hand on the curb IC
-15 x Switch hands on curb more IC-
-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC
Mosey to bars
-Do a set of 10 pull ups, 10 dips w/ knee raises, 10 decline merkins
Bear crawl to end of field and reverse crawl back.
repeat increasing sets to 15, 20, 25, etc till end of time
Mosey back, stop half way:
-Do 10 merkins w/ one hand on the curb IC
-10 x Switch hands on curb more IC-
-20 x touch ground squats to jump to curb to touch ground squats to jump down. IC
Mosey back to LR
20 x plank under tucks
20 x flutter jacks
15 x big bois
12 x LBC
10 x Kriss Krosses
20 x crab touches
COT
We talked about two recent quotes that I had heard from Coach Aaron Feld and how they exemplify the F3 mentality.
“Shit ain’t shit”
In F3, we train hard to push our limits and regularly practice gratitude. It is understood that as hard as it is, we are blessed in many ways.
“Coach me, coach”
We cultivate a mentality of coachability for whoever is Q. I talked how I started this practice with my partner. When she demands more of me, instead of being defensive I adopt the attitude of being coached. Danish talked about F3’s idea is never leave a willing man behind, and Free Lunch and Ghost shared their own experience with navigating defensiveness with their respective family memebers.
Announcements:
Danish: F3 Portland 1 year anniversary coming in July. Will be a Saturday beatdown with drinks and bonding afterwards
Walkman: AO – Gauntlet will start late July and run Tuesday/Thursday.
Sorry, we ran out of time for the planned cuddles and Cocoa.
-Kiwi
F3 Portland 