AO: Lava Field
QIC: Walkman
PAX: slumberkins
Conditions
44 and dark with a little dew when we started and light gray when we finished.
Warm up
Mosied a lap around the track
Squats holds x 15 (HC),
Third Grade Exercise x 25
Windmill x 15
Imperial Walker x 15,
Slow High Knees x 15,
Plank (45 sec hold)
Big bois x20
Mosied to the breezeway for Wall sits and
Cherry Pickers x 12,
Forward Arm Circles x 12,
Backward Arm Circles x 12,
OHP x 12,
Seal Claps x 12 and then mosied back to the end zone.
The Thang
Round 1: Bolt 45 – Squats broken into 15 top half, 15 bottom half, 15 jump squats, Bonnie Blairs (HC) , Merkins. One lap around the track and repeat.
Round 2: Bolt 45 – Merkins broken into 15 top half, 15 bottom half, 15 Hand Release, Big Bois, Jump Squats. One lap around the track and repeat.
Round 3: Bolt 45 – Big Bois broken into 15 top half, 15 bottom half, 15 full. Jump squats, Merkins. Half lap around the track and repeat.
Ran to the Wall for Wall sits and Cherry pickers x 10, Forward arm circles x 10, Backward arm circles x 10, Seal Claps x 10, and OHP x 10.
6MOM
Plank x 45 seconds,
Side sit-up x 10 each
COT
Shared the quote I heard on the radio on my way in this morning “facts inform truth which forms trust“ in our current society people are afraid to admit that there are facts and truths worth standing up and defending. slumberkins pointed out that conversely to that, we have to be willing to hear other people’s comments and honestly evaluate our opinions based on facts that they might present.
2-Chainz
F3 Portland 