AO: Lightning Rod
QIC: Ghost
PAX: Free Lunch, Herbie, Stray Cat, Lumbergh
Conditions
Dark and in the 60s
Warm up
20xSide Straddle Hop’s
10x halos
10x Windmillls
10x slow high knees
The Thang
60 seconds on each exercise – 10 seconds rest between – Twice through 15 exercises
Several of these exercises borrowed from Megan Dahlman
- Tit for Tat – bent knee merkin with knee touch
- Frozen Freddy Mercurys
- Rows on bike racks
- Merkins
- Burpee Tuck Jump
- Reach Around Plank
- Shoulder Press from bench
- Lunge Thrust (back lunge – then bring knee forward and up to chest)
- Scissors
- Dead lift to figure 4 squat
- Roll ups
- Lateral Skater hops (Anton Ohnos)
- Plank
- Reverse Snow Angels
- Bonnie Blairs
COT
Circle of trust was a discussion of what it means to be a high impact man. There are ways people can go wrong. Impact isn’t necessarily always good or optimal. PAX shared that impact is about being present to serve others. It’s about keeping a healthy balance.
Ghost Out
F3 Portland 