AO: Lightning Rod
QIC: Giggles
PAX: Ghost, Herbie, Kiwi, Stray Cat, Whitney, Giggles
Conditions
58F & Cloudy
Warm up
Side Straddle Hop (x20)
Slow High Knees (x10)
Forward Arm Circles (x10)
Reverse Arm Circles (x1)
Windmills (x10)
Mosey to the Track
The Thang
Danger Zone – Inspired by the star of a generation, Kenny Loggins, we listened to his classic Danger Zone while doing ground touch squats. Every time he belted out “Danger Zone” we did a burpee
Four Corners – Running around the soccer field and doing an (x10) of an exercise at each corner
Lap #1 – Merkins
Lap #2 – Big Boys
Lap #3 – Ground Touch Squats
Lap #4 – Dead Bug
Lap #5 – Reverse Snow Angels
Mosey back to the LR
Danger Zone part deux – another round of Danger Zone. This time we held plank and would do a merkin on each melodic “Danger Zone”
Box Cutters (x10)
LBCs (x20)
COT
Shared with the Pax this morning that as I run more and commit more to that part of my life, I’ll be stepping back on attendance at F3. I shared my thought process and just how much I’d come to value the camaraderie from the rest of the Pax.
F3 Portland 