AO: Lightning Rod
QIC: Slash
PAX: Kiwi, Slumberkins, Nope (SLT downranger), Free Lunch, Walkman
Conditions
Upper 50s and clear. Good energy, everyone feeling good that the IronPax is behind us!
Warm up
SSH x20
Plank x10 (long count)
Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground
Bear plank w/ hot paws x10 – bear plank with 1-foot + 1-hand off the ground, then switch
Mosey to field
The Thang
Worm Burpees Tabata – 40sec on / 20sec rest
Jump, then lay chest down on the ground, extend arms over head and bring feet off the ground.
Roll onto your back WITHOUT using your hands or feet.
Do 2 hollow body rockers
Roll onto your chest WITHOUT using your hands or feet
Finish the burpee by pressing up into plank, bring feet under body and jump up.
Repeat
Squat holds for 20sec rest
Repeat for 10 rounds
“Closing in“
Start at goal line, perform movement, then sprint to opposing goal line and flutter kick until 6 is in.
50 wide grip merkins
50 regular grip merkins
50 close grip merkins
Move to bars for rows, in cadence:
25 wide grip rows
25 regular grip rows
25 close grip rows
Flutter kicks off the edge, IC x50
Mosey back to LR
Plank pulses, ICx10
Reach arounds ICx10 (left + right, 10 each)
Big bois x20
Box cutters x15
COT
“What’s your go30?”
I opened it up for the group to share their go30 goals for October. My goal is to share at least 1 thing I appreciate about someone in my life (wife, children, coworker) each day. I want to reflect on the many small (and big) things people bring into my life that I’m grateful for. I’ve tried to do this in the past, and been good for a few days then tapered off. Walkman suggested finding a time each day to reflect and share w/ people. Free Lunch suggested having a bracelet I wear after I make my daily share. If I’m not wearing it, it’s a reminder I need to reflect and share.
The rest of the group shared their goals: journaling, refining goals, working on a new studio, more consistent workouts, and leaving the phone off after work. Looking forward to another go30 month of development!
Walkman announced that we’re about to start an FNG challenge this month. Stay tuned for more details!
Rock on, Slash!
F3 Portland 