AO: Lightning Rod
QIC: StrayCat
PAX: Bob Evans, Bunny, Ghost, Herbie, Kiwi, Samurai, Slash, Stray Cat, Walkman, Whitney,
Conditions
58F & Cloudy
Warm up
Side Straddle Hop (x20)
Side Lunges (x10)
Imperial Walkers (x10)
Third Grade Exercise (x10)
Windmills (x10)
Mosey to the Bleachers
The Thang
Two PAX: Rotate two at a time running all the bleacher stairs while the rest repeat a set of exercises.
Exercise Set 1 –
10 Decline Merkins
20 Jump squats on bleachers
30 Big Boys
repeat until runners com back
Exercise Set 2 –
10 Dips
20 Step ups on bleachers with high knee (each side)
30 LBC (Hard count)
repeat until runners com back
Exercise Set 3 –
10 Diamond Merkins
10 Burpees
30 Leg Lifts
repeat until runners com back
Exercise Set 4 –
Hold Plank until runners come back
Everyone ended up running bleachers twice and we ran through each set of exercises at least 2X. Bob Evans and Slash cheated the first time an only ran 3 stairs, but they got straightened out the second time. Several PAX were glad to do fewer planks.
COT
I shared with the Pax that I’ve been injured a few times during F3 (wrist and shoulder). My body has recovered, and I’m grateful and amazed at how resilient our bodies are. Good job to all the PAX for continuing to take care of themselves and train their bodies.
We ended with some sharing from Bunny about moving to Italy on Friday. Safe Travels! The PAX will miss you and the upper body beat downs!
F3 Portland 