AO:
Lightning Rod
QIC:
Free Lunch
PAX:
Danish, Ghost, Kiwi, Whitney, Lumbergh, Walkman, welcomed FNG- Burn Deck
Conditions:
57 and overcast, excellent
Warm Up:
Side Straddle Hops x25, 3rd Graders x15, Windmills x15, Quad Stretch 10 count, Hammy Stretch 10 count
Mosey to the field by tennis courts
The Thang:
Starting at bottom of hill
10 point Coupon lift x4
Murder Bunnies up the hill to the “M” (orange cones laid out 30yds apart in a capital M). Leave coupon at top of hill.
Do first Core exercise in GOOD FORM TO EXHAUSTION. Exhaustion defined as when you break form continually or must stop to rest outside of form
Core Workouts to Exhaustion:
Big Boys,
Plank Tick Tocks (aka Plank Hip Dips)
V-ups
Flutter Kicks
Run the M three times
SPRINT (up the M)
BACK PEDAL (to the middle of M)
1 LEG JUMPS- (to top go M, broad jump lead and land on same leg, no steps forward, switch legs)
SPRINT- (down the M)
BEAR CRAWL- across and repeat two more time
Rifle Carry coupon down the hill
Repeat but move on to next Core Exercise to exhaustion
Mosey back to Lightning Rod- 2 min. AMRAP pushups diamond to regular to wide- in GOOD FORM, full arm extension, chest all the way down, butt stays up, feet together, move to knees instead of breaking form.Music: “Let it all Go” Beats Antique and Preservation Hall Jazz Band
COT:
Take a moment to think of something that you are holding onto that no longer serves you. What next step you can take to let it go, however small. Also think about what you will put in it’s place that does serve you.
F3 Portland 