AO: THE GAUNTLET
QIC: HOUDINI
PAX: KIWI, LUMBERGH, POPS, BOB EVANS, HOUDINI
Conditions
LOW 50s AND CLEAR. ONE AGGRESIVE HEAD LAMP. STILL FLUSHING OUT THE LEGS FROM IRONPAX.
Warm up
SIDE STRADDLE HOP
WINDMILL
3RD GRADE EXERCISE
PULL KNEE TO CHEST
QUAD PULLS
The Thang
30 MINUTES OF ENDURANCE – 10 MINUTES OF CORE
RUN LAP
25 ‘MERICANS
RUN LAP
25 SQUATS
RUN LAP
25 BIG BOYS
RUN LAP
25 BURPEES
RINSE AND REPEAT FOR ENTIRE 3O MINS
BEAR CRAWLS, PLANKS, SIDE PLANKS, PLANK WALKS, X-FACTORS, GLUTE BRIDGE FOR FINAL 10 MINS
COT
YOU DON’T NEED TALENT TO WORK HARD
A MOMENT TO REFLECT ON EFFORT AND FINISHING STRONG. THE LAST REP, THE LAST CIRCUIT, THE LAST LAP. MOTIVATING OTHERS TO WORK EVEN HARDER IS LEADERSHIP.
MAGICALLY,
HOUDINI
F3 Portland 