AO: Lightening Rod
QIC: Kiwi
PAX: Herbie, Ghost, Danish
Conditions
45 degrees with water on the ground. Say goodbye to summer
Warm up
- 10x 3rd grade exercise
- 10x scissor arms
- 5x forward then 5x reverse arm circles
- 15x windmills
- 10x halos
- 10x monkey humpers
- 10 x SSH
The Thang
Mosey to field do 800m of pick up the 6 with 3 burpees.
perform the list of exercise as 1 min on with 15 second rest between each set
- Typewriter Rows
- Frozen Freddies
- 3 second hold Rows
- Seated Squats
- Normal Rows
- Burpees with jump tuck
- Run 400 m (if done before others do BDE Burpees till 6 is in)
- typewriter Rows
- Kraken Burpee with 1 merkin
- 3 second hold Rows
- x factors
- Normal Rows
- Run 400 m (if done before others do BDE Burpees till 6 is in)
- Typewriter Rows
- Kraken Burpee with 1 merkin
- 3 second hold Rows
- Frozen Freddies
- Normal Rows
- Run 400 m (if done before others do BDE Burpees till 6 is in)
6MoM
1 min box cutter
1 min plank
COT
Talked about stress. Last week I had a panic attack for the first time in my life. Seems like the group is stressed and pull thin at the moment. I encourage and ask everyone to check in with themselves on stress levels and check in on each other right now. It is a hard time many. Danish shared his own stories relating to stress and that it is helpful to put things into perspective. Most things aren’t life or death. Herbie shared about the importance to have boundaries at work to prevent burnout. Ghost shared the importance of sharing what your are going through and being vulnerable.
Honored to be here,
Kiwi
F3 Portland 