AO: The Gauntlet
QIC: Walkman
PAX: Kiwi, Herbie(!), Free Lunch
Conditions
60ish and clear. Surprisingly brisk for the temp but fall is definitely in the air. The Pax trickled in and we kicked things off.
Warm up
Mosied a lap around the track and then to the tennis courts. Lined up and did Grady Corns x 10, line hops (hop forward and backward over the line) x 10, arm scissors x 10, line hops x 10, Imperial Walkers x 10, Line hops x 10, Windmill x 10, Line hops x 10, Mary Poopins x 10. Ran a set of fishbones down and back and mosied to the goal line.
The Thang
Lined up on the goal line and completed 3 rounds of exercises down the field.
Round 1: Sprint 20 yards, run 10 yards backwards, 5 shoulder touch merkins, repeato to the end zone (50 total Merkins). Mosied a 3/4 lap around the track back to the starting end zone.
Round 2: Lunge walk forward 20 yards, 10 burpee’s with a jump at the end, lunge walk 20 yards backwards, 10 burpees with a jump at the end, repeato alternating forward/backward lunges. YHC was not jumping very high by the 50 yard line! Mosied a 3/4 Lap around the track back to the starting end zone.
Round 3: Farmer carry the coupon 10 yards, 1x burpee thruster and one set of hop overs. Repeato to end zone. Mosied back to the starting area.
6MoM
- Outlaws x 10 both ways
- Penguins (heel touches) x 15
- Dead bug pulses x 10
- Finished a minute early to get Herbie in the count-o-rama/name-o-rama and out by 6:15
COT
I shared the landscape in my life for the next two weeks, and how thinking about it and putting a plan together gives me a lot of confidence and peace. We’re going into a two week sprint of new school for the kids and new schedules for us, and it’s critical that I’m present and patient through it. If I have anxiety about it, my kids certainly do (and they’ve shared some). I have a chance to earn a lot of trust and vulnerability from them here, if I’m present and patient. To do that, I need (4) F3 workouts a week, I need good sleep and no hangovers (no second bottles of wine Kiwi!) and I need to put my phone away in the afternoons and just embrace the time with them.
Kiwi shared his perspective is similar, sans kids. The lockdowns and Covid pressure are real on everyone, and he feels it in his life as well.
Free Lunch has some big auditions this week – you’ll crush them!
Great opportunity to help us all adapt back to a semblance of routine, and there are tons of men out there in the same position we can help! What’s your landscape look like and what do you need to do in order to Thrive through it?
Great work Men!
Walkman
F3 Portland 