AO: THE Gauntlet
QIC: Lumbergh
PAX: Slash, Danish, Kiwi, Free Lunch, Walkman, Samurai, Houdini
Conditions
60 degree start, monsoon season effect still dropping some humidity. PAX ready and able for sweaty beatdown.
Warm up
- SSH x 10 IC
- Seal Claps x 10 IC
- Arm Circles x 10 IC (Fwd & Bkwd)
- Scissor Kicks x 10 IC
- Flutter Jacks x 10 IC
- Windshield Wipers x 10 IC
- World’s Greatest Stretch x 5 (alternate to other leg)
- Fold Overs x 5 IC
The Thang
Mosey around the path around the track, make way to other end zone, where the block awaits the PAX.
ROUND 1
- PAX holds plank in a line
- Block starts on left end
- Drag the block with right arm to the other end of the line
- When it gets to the end, sprint the width of the field and back
- Pass the block back to the left
- When it gets to the end, sprint the width of the field and back
- After the block passes each HIM, complete 3 Burpees
ROUND 2
- PAX holds American Hammer position in a line
- Block starts on left end
- Pass the block to the right first
- When it gets to the end, sprint the width of the field and back
- Pass the block back to the left
- When it gets to the end, sprint the width of the field and back
- After the block passes each HIM, complete 5 Big Bois
ROUND 3
- PAX holds Squat position in a line
- Block starts on left end
- Pass the block to the right first
- When it gets to the end, sprint the width of the field and back
- Pass the block back to the left
- When it gets to the end, sprint the width of the field and back
- After the block passes each HIM, complete 5 jump squats
ROUND 4
- Bantaan Rifle Carry High Knees March to the bike racks
- Hop overs all the way to one end
- PAX squats while idle, till the six is in
- On the way back, Bear crawl
- PAX squats while idle, till the six is in
- Hop overs again
- PAX merkins while idle, till the six is in
- On the way back, Bear crawl
- PAX holds and alternates side planks, till the six is in
ROUND 4
- Bantaan Curl March with PAX lunge walking behind, six runs to front to start curls
- Meet at the end zone
6MoM
- 25 Leg Raises x IC EC
- 10 Glute Bridge x IC
- 25 Dead Bugs x IC EC (each leg, total of 50)
- 10 Glute Bridge x IC
- 25 Big Bois x IC EC
- 10 Glute Bridge x IC
- 25 LBCs x IC
COT
Follow up and Recognition
A quick moment of recognition. Like any organization you pivot with growth, I’m proud of the men in this community stepping up to the challenge. Recently, you were challenged to rally around this new AO and each of you have given all that you can to ensure it’s success. Special thank you to Walkman for leading the charge.
Simple things like Slack etiquette and you all recognized and addressed the need/call. Go30 commitments were lacking authentic quality and commitment, with the right amount of accountability callouts and motivation driven by Danish and Kiwi, we’ve seen a nice about face and invigoration.
My next challenge is to have all of you join us and make our first year as a recognized region, a successful one in the IronPAX challenge. Who’s coming with me?
That’s a wrap
-Lumbergh
F3 Portland 