AO: Lightning Rod
QIC: Kiwi
PAX: Herbie, Bob Evans, Free Lunch, Lumbergh, Bend and Snap, Pops,
Conditions
46, Dry and crisp. Beautiful fall day
Warm up
3rd grader x 15
Halos x 10
Windmils x 15
Monkey humpers x10
ssh x 20
The Thang
Mosey to the field with your coupon.
Wall sit overhead press with coupon x 15
Doras with one partner running to 20 and 30m while other partner does 75 thrusters
Doras with one partner bear crawling 20 and 30 m while the other partner does 50 coupon bigbois
mosey to bars, Rows with feet on coupons x 10
10 second count
Rows with feet on coupons x 10
10 second count
Rows with feet on coupons x 10
mosey to field:
Doras with one partner doing squirrels and the other lunge walking to the 20m and back
Mosey to bars:
weighted coupon dips x15
10 second count
weighted coupon dips x 15
Bear plank x10 (long count) – plank with knees at 90, 1-inch off ground
Bear walk side to side (2 steps each direction as 1 count) x 10
Bear walk side to side with kick (2 steps each direction as 1 count) x 10
Bear walk forward and back with merkins (2 sets up, merkin, two steps back, merkin) x 5
Tuck jump, shuffle tuck Jump x 10 (hard count)
leg raises x 20 count
COT
I shared a banksy quote :
“If you get tired, learn to rest, not quit”
It is important to take the time you need to rest and recover. I talked about my progress at F3 and how even through it has felt like my body couldn’t do exercises one day, I would find during the resting times my body was slowly adapting to getting stronger. It is in the resting time periods that our body actually adapts and grows. It is important to know you hit your limit then rest, and not get discourage but that and quit.
Free lunch shared their own experiences in resting and adapting over time.
Chur, bro!
Kiwi
F3 Portland 