AO: Lava Field
QIC: Slash
PAX: 2Chainz ,Danish, TaterTot, Slumberkins, Free Lunch, Reaper
Conditions
61F, Sun coming through and humid. Time to get hot!
Warm up
SSH x 20
World’s Greatest Stretch x10
Plank Jacks x15
Inchworms x 15
Butt kickers x15
Mosey 400m
The Thang
Single leg broad jump touches to 50yard and back OYO
Legs + Butt Tabata (40sec work, 20sec recover)
- Single leg squat right leg-only (keep rear leg off the ground when reversing and touch rear knee to back of front calf)
- Pickle pointers right leg-only
- Airplanes right leg-only
- Bonny Blairs
- Skater lunges
Repeat x4, alternating legs each round (i.e. next round w/ left-leg only for the first 3 movements)
Merkin gassers
Gassers every 20 yards (20, 40, opposing 40, opposing 20)
At the end zone, after each sprint, do these exercises:
1st and 4th round do 20 T-merkins
2nd and 3th round do 40 hand-release merkins
COT
Fragility & Opportunity
A stomach bug knocked me out last week. It gave me time to reflect on a few things. One – I’m so glad it’s passed now and I can get back to it. Two – it put excuses not to workout in perspective. There are inevitable setbacks we’ll all face, on matter how well prepared we are. I’m especially grateful for the moments where the most important things are going well (like being healthy enough to workout), working hard during those moments to offset the inevitable time we need to step away.
Free lunch shared a story from his past about being sick for years, how discouraged he felt and how we gradually changed his attitude about his situation. Powerful share.
Danish and TaterTot shared great storys about athletes who missed championships because of external forces (like getting tripped or getting covid), accepted their circumstances and used that experience as fuel to get back on it.
My dad (visiting from Bama) joined us for the first time today and left it all on the field. Welcome, Reaper! From your son, Slash.
F3 Portland 