AO: Lightning Rod
QIC: Lumbergh
PAX: Stray Cat, Free Lunch, Samurai, Kiwi
Conditions
Warm and balmy start to the day. Felt like Florida!
Warm up
- SSH x 10 IC
- Seal Claps x 10 IC
- Arm Circles x 10 IC (Fwd & Bkwd)
- Big Flutter Kicks x 10 IC
- Scissor Kicks x 10 IC
- Windshield Wipers x 10 IC
- World’s Greatest Stretch x 5 (alternate to other leg)
- Fold Overs x 5 IC (toes point in, toes straight ahead, toes point out)
The Thang
Mosey to the grass hill
ROUND 1
- Start at the bottom of the hill
- 1 Coupon Curl
- Murder Bunny to the top
- 2 Coupon Curls
- Rifle Carry down
- 3 Coupon Curls
- Murder Bunny to the top
- 4 Coupon Curls
- Rifle Carry down
- 5 Coupon Curls
ROUND 2
- Start at the bottom of the hill
- 5 Coupon Curls, 1 Coupon Squat
- Murder Bunny to the top
- 5 Coupon Curls, 2 Coupon Squats
- Rifle Carry down
- 5 Coupon Curls, 3 Coupon Squats
- Murder Bunny to the top
- 5 Coupon Curls, 4 Coupon Squats
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats
ROUND 3
- Start at the bottom of the hill
- 5 Coupon Curls, 5 Coupon Squats, 1 Coupon Row
- Murder Bunny to the top
- 5 Coupon Curls, 5 Coupon Squats, 2 Coupon Rows
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats, 3 Coupon Rows
- Murder Bunny to the top
- 5 Coupon Curls, 5 Coupon Squats, 4 Coupon Rows
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows
ROUND 4
- Start at the bottom of the hill
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 1 Coupon Swing
- Murder Bunny to the top
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 2 Coupon Swings
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 3 Coupon Swings
- Murder Bunny to the top
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 4 Coupon Swings
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings
ROUND 5
- Start at the bottom of the hill
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 1 OH Press
- Murder Bunny to the top
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 2 OH Presses
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 3 OH Presses
- Murder Bunny to the top
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 4 OH Presses
- Rifle Carry down
- 5 Coupon Curls, 5 Coupon Squats, 5 Coupon Rows, 5 Coupon Swings, 5 OH Presses
Mosey back to the LR
6MoM
- 20 Leg Raises x IC EC
COT
Accountability and Mentorship
As iron sharpens iron,
so one person sharpens another. Proverbs 27:17
Iron by itself will rust, become impossible to use, however with friction and effort from other iron, it can be sharpened.
The point of this message is we can’t go at this alone, we need others in our life to improve ourselves, just as others need us to be better. Lock shields, bare all, get skin in the game, and be honest about it. Your Level of health is directly related to your level of honesty. Admitting our weaknesses and being transparent is the true sign of strength. We know what it takes to meet our goals but are we always honest? My challenge to each of you is to look inward and see what it takes to unlock this level of honesty so that you can achieve your goals.
That’s a wrap
-Lumbergh
F3 Portland 