AO: Lava Field
QIC: Danish
PAX: 2Chainz ,Andy, Lumbergh, Slumberkins
Conditions
58F, Cloudy and humid. The sweating started immediately.
Warm up
Mosey 400m
SSH x 30
Butt kickers x 15
Heel to butt x 14
Fast high knees x 15
Lateral lunges x 14
Quad stretches
3 x 50 yards strides (70%, 80%, 90%)
The Thang
For time:
10 coupon snatches
15 burpee box jump overs
20 coupon snatches
15 burpee box jump overs
30 coupon snatches
15 burpee box jump overs
40 coupon snatches
15 burpee box jump overs
50 coupon snatches
15 burpee box jump overs
400m mosey
5 sets of 3 minute Tabatha (40 secs work, 20 secs rest)
Merkin
Plank
Squat
COT
Athletes make excellence happen; Coaches make excellence possible.
I pushed the guys hard today to help them understand that outside help can drive you onto achieving more than they thought possible. Today’s workout was HARD so it was a great lesson for the whole PAX to learn how to push through and achieve more than they imagined they could.
F3 Portland 