AO: The Gauntlet
QIC: Walkman
PAX: Kiwi, Bob Evans, Free Lunch
Conditions
53 and dry! Fully expected some rain but it was a beautiful morning.
Warm up
Mosied a lap around the track. Circled up for Windmill x 10, Squat x 10, Third Grade Exercise x 10, Squat x 10, Grady Corns x 10. Mosied to the play structure
The Thang
The Pax completed a series of exercise in a format I called 20-10’s. there would be an initial exercise, then a total of 20 movement split up in 5-15, 10-10, and 5-15 counts, and then a final exercise of 10. All done OYO.
First round:
3 Pull ups, 15 Squats, 5 box jumps, 10 calf raises (each leg)
3 pull ups, 10 squats, 10 box jumps, 10 calf raises (each leg)
3 pull ups, 5 squats, 15 box jumps, 10 calf raises (each leg)
Mosied to the picnic tables
10 decline merkins, 15 split squats (each leg), 5 box jumps, 10 calf raises (legs together)
10 decline merkins, 10 split squats (each leg), 10 box jumps, 10 calf raises (legs together)
10 decline merkins, 5 split squats (each leg), 15 box jumps, 10 calf raises (legs together)
Mosied to the turf below the bike racks
5 burpees, 15 Real Peter Parkers, 5 Pistol Squats (each leg), 10 calf raises (legs together)
5 burpees, 10 Real Peter Parkers, 10 Pistol Squats (each leg), 10 calf raises (legs together)
5 burpees, 5 Real Peter Parkers, 15 Pistol Squats (each leg), 10 calf raises (legs together)
Mosied back to the field
6MOM
Side stars x 5 each leg (HC). Plank x 15.
CoT
I shared some personal victories in my life and the impact they are having. Not going to put them in writing, but I appreciated being able to share something intimate with the PAX and getting their insight and feedback on it.
Great work Men!
Walkman
F3 Portland 