AO: Lightning Rod
QIC: Lumbergh
PAX: Free Lunch, Dockers, Danish
Conditions
Surprisingly dry day!
Warm up
- SSH x 25 IC
- Third Grade Exercise x 15 IC
- Slow High Knees x 10 IC
- Fast High Knees x 10 IC
- Monkey Humpers x 10 IC
- Windmill x 15 IC
The Thang
Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.
- 5 Burpees, Run to the other endzone and back
- 5 Burpees, 10 Merkins, Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
- 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back
Mosey back to the Lightning Rod
6MoM
- 10 Flutter Kicks x IC
- 10 Flutter Jacks x IC
- 10 Scissor Kicks x IC
COT
Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.
Challenge yourself today to reflect!
That’s a wrap
-Lumbergh
F3 Portland 