AO: THE Lightning Rod
QIC: Lumbergh
PAX: Ghost, Kiwi, Walkman, Break and Snap
Conditions
54 degree start, cool crisp and ready to roll on the last day of the week!
Warm up
- SSH x 20 IC
- Slow High Knees x 10 IC
- Windmill x 10 IC
- Third Grade Exercise x 10 IC
- Monkey Humpers x 10 IC
- SSH x 20 IC (stopped the PAX on 15 and encouraged them the importance of in cadence, each call is the PAX’s signal to move, we shouldn’t look like a bunch of wacky inflatable tube guys but rather a group moving in unison, PAX responded well and looked great to finish out the final 5).
Mosey to the track
The Thang
ROUND 1
- Wall sit
- 10 Forward Arm Circles x IC
- 10 Backward Arm Circles x IC
- 10 Angel Wings x IC
- 10 Shoulder Press x IC
- 10 Seal Claps x IC
ROUND 2
- Mosey under the bars on the track, legs hang off the edge
- 20 Flutter Kicks x IC
- 10 Outlaws Clockwise x IC
- 10 Outlaws Counterclockwise x IC
- 10 Box Cutters x IC
ROUND 3
- Mosey to Field (4 corners)
- 25 Big Bois
- Run to other end zone
- 25 Up Downs (burpee w/o merkin)
- Beer Crawl width of field (side bears on the second round)
- 25 Merkins
- Run Length of field
- 25 Plank Jacks
- Crawl Bear the width of the field (side bears on the second round)
Repeat for time
6MoM
- LBCs x 20 IC
- Plank x 20 IC
- LBXs x 20 IC
COT
Focus on gratitude
Spoke into the meaning of our 3F’s, with specific focus on our 3rd F Faith. We spoke about what that means to each us, whether it’s your relationship with Christ or simply thinking outside yourself for the betterment of others. We then went around and each PAX shared something beside themselves, that they are grateful for this past week.
That’s a wrap
-Lumbergh
F3 Portland 