AO: Gauntlet
QIC: Bob Evans
PAX: Free Lunch, Walkman
Conditions
44, Dry and clear but the field was wet
Warm up
Imperial Walkers x15
Arm Circles x10
ssh x20
The Thang
Mosey around the Gauntlet to the Backside of the park and High School stopping at different points to workout
At the bicycle locking bars – incline pull-ups x15
Mosey – lunch benches – dips x20 & decline merkins x10
Mosey – Slow Squats x10 at an intersection
Mosey – the Backside – Burpies x10 OYO
Mosey down the dark path – find a bench and dips 20x
Mosey – found some railing, incline merkins x10
Mosey onto the field – Bear crawl to the 20, Mosey to the 40, bear crawl to the 40, Mosey to the 20, bear crawl to the end zone.
On your six,
Freddy Mercuries x20, Penguins x20, Leg lifts and presses x11, LBC’s x15
Bear crawl to the 10, Mosey to the 20, Lunge to the 30 – repeat till end zone
Freddy Mercuries x20, Penguins x20, Box cutters x15
Mosey around track – Line bench – Dips x15
Mosey to shipping container – Wall sit with arm raises x20
Mosey to other line bench – Dips x15, Decline Merkins x10
Mosey back to field
LBCx11, leg raises x 20, penguins x10
COT
Discussed the workout. It was based on my workouts in Charlotte, which I never lead, off the cuff and moseying between exercises. Free Lunch and Walkman gave me some pointers to call out precisely ahead of time. Essentially, for me, I need to have plan before I execute. That’s the best for the PAX and therefore the best for me.
I’m really thankful for this opportunity to be with the men of F3. The PAX is rock solid and really fun, but a challenging group ready to learn, help and encourage. It’s a blessing to hang out and workout with y’all.
Closed with a prayer of thankfulness.
Bob Evans
F3 Portland 