AO: Lava Field
QIC: 2 – Chainz
PAX: Stray Cat, Samurai, Lumbergh, Slash, Slumberkins
Conditions
Slightly overcast and a touch sticky, perfect opportunity to get our sweat on.
Warm up
Some early chatter about 5 Q’s straight with coupons. Couldn’t let the men down.
One lap mosey
- SSH x 25 IC
- Windmills x 15 IC
- SSH x 20 IC
- Third Grade Exercises x 15 IC
- SSH x 15 IC
- Scissor Arms x 15 IC
- mosey to breezeway and grab some wall
- Little Bitty Arm Circles x 10 IC (FWD/BWD)
- Cherry Pickers x 15 IC
- Seal claps x 10 IC
- Overhead claps x 10 IC
- Dive bombers x 10 IC (down-out-back-up)
- Merkins x 10 IC (hold at bottom for 2/3)
The Thang
Repeat each circuit 4 times. 12 Reps of each exercise.
If done early pick up the six.
ROUND 1
Decline Merkins, Lunges, Flutter Kicks
Travel: Broad Jumps across the field (short direction)
Perform all exercises on the other side. Repeat until you’ve completed the circuit 4 times.
ROUND 2
Block Curls, Block Squats, Big Bois
Travel: Rifle Carry — down and back across the field (short direction)
Perform all exercises on the same side. Repeat until you’ve completed the circuit 4 times.
ROUND 3
Release Merkins, Jump Squats, American Hammer
Travel: Bear Crawl 1/2 way across the field (short direction).
Perform all exercises at each stopping point. Repeat until you’ve completed the circuit 4 times.
We got in one round and had to call it due to the time.
Finished round one in center off field so moved straight to 6MOM
6MoM
- LBC, Flutter kicks, planche pulses , side sit-ups
COT
Pride and it’s dangers
Pride can be a damaging trait. It makes it hard for us to see and admit mistakes, it puts unnecessary pressure on our relationship, and openly demonstrates a lack of care for others. Pride will also prevent us from asking for help when we need it most.
Slash – Pride can manifest itself in our reaction to our M. Try to take just a couple seconds to pause before responding to let that initial defensive reaction pass.
Lumbergh – outside pressures and having to keep our pride in check at work can cause pent up emotional releases towards our closest relationships, specifically our families. .When you sense the change try to separate yourself from the situation rather than reacting in the moment.
Slumberkins – had an opportunity to check his pride recently and was able to turn it into a learning moment.
Stray cat – as he has grown in his career he has learned to respond by assuming he is wrong even when he might be right and allow himself the time to do the research and then respond with facts not emotions.
Appreciate the VQ support out there!
-2-Chainz
F3 Portland 