AO: Lightning Rod
PAX: Slash, Stray Cat, Danish, Herbie, Kiwi,
QIC: Free Lunch
Conditions: 57 slightly overcast. Perfect.
Warmups: side straddle hops, arm circles fwd/bkwd, hammy stretches
The Thang:
Demonstrate/ agree on proper Merkin Form for this beatdown. Butt up, straight back, feet together, nothing touches ground below chest, full arm extension.
Partner up: Coupon Monster Walk to 20yd line: Regular style Merkins to exhaustion (of form) while partner does fast step ups on coupon watching calling out form adjustments/ switch, then both do coupon monster walk to 40
40 yd line- Scaredy Cat Merkins (press up off ground arms wide, off grounds arms regular, to exhaustion, switch. Both Monster walk to 60
60 (opposite side 40) – Diamonds Merkins hands touching (repeat above)
80 (opposite 20) Alligator Merkins (repeat above) Monster walk with Coupon to opposite goal line. Plank on coupon until 6 is in
Lunge walk with coupon to 5 yd line: 5 Mt. Climbers touching toes beside coupon then to 10 yd line 10x Mt. climbers etc…until time is up.
Coupon Mosey to LR
Side plank-ups
Then “6 on your 6” two 3 minute songs First song pound out Big Boys to exhaustion then second song change to (on your six) Coupon Extension into V-up to end of song /exhaustion
COT: “The floor we put up with” Looking at the other side of goal setting. We shaped by our lowest level of toleration. Set a new minimum standard. Lifestyle vs achievement. This branched into discussing emotional reactions/stuck points/ the stories we tell ourselves after a “failure” that keeps us static.
F3 Portland 