AO: Lightning Rod
QIC: Danish
PAX: Free Lunch, Ghost, Kiwi, Murse
Conditions
A cool 64F but just what we needed to keep the sweat from evaporating
Warm up
Mosey to track
SSH x 25
Imperial Walkers x 15
Lateral Lunges x 16
Forward arm circles x 10
Backward arm circles x 10
Scissor Arms x 12
The Thang
10 Hand release merkins
15 burpees
20 Hand release merkins
15 burpees
30 Hand release merkins
15 burpees
40 Hand release merkins
15 burpees
50 Hand release merkins
15 burpees
(if you finish, go back down the ladder until the 6 is in)
mosey
High plank x 15
Flutter jacks x 15
Mosey back to LR
High plank x 10
COT
I shared my experience of having travelled to 5 different AOs and how it differed from ours. I was happy to share that our rigor and discipline in keeping the core values and set up of F3 is working to create more HIMs in our community.
F3 Portland 