AO: Lavafield
QIC: 2 – Chainz
PAX: Houdini, Lumbergh, Slash, Danish, Herbie
Conditions
Dark and cold but no precipitation
Warm up
Mosied a lap around the track
SSS x 25 (IC)
Windmill x 15 (IC)
Third Grade Exercise x 15 (IC)
Imperial Walker x 15 (IC)
Mosey around track and head to breezeway
Wall sits with
Cherry Pickers x 12 (IC)
Forward Arm Circles x 12 (IC)
Backward Arm Circles x 12 (IC)
Seal Claps x 12 (IC)
OH claps x 12 (IC)
The Thang – Freeze Frame
Pair up in teams of two. One performs exercise while the other holds freeze pose
Exercise: Merkins (15,20,25)
Freeze: bottom Merkin position
All hold freeze until all teams have completed exercise.
Movement:Crab walk across field (short direction)
Mosey back across field
Exercise: Squats (15,20,25)
Freeze: bottom squat position
All hold freeze until all teams are complete.
Movement: Lunge walk across the field (short direction)
Mosey to back of bleachers
Exercise: hanging rows (15, 20, 25)
Freeze: hanging row top position
Mosey to bleachers
Teams were faster than anticipated so had to modify with some suggestions from the PAX.
Bear crawl up bleacher steps
Side shuffle across top
Bear crawl down bleacher steps
Side shuffle across bottom
Repeat x3
Mosey to courtyard
Wall sits with
Cherry Pickers x 12 (IC)
Forward Arm Circles x 12 (IC)
Backward Arm Circles x 12 (IC)
OHP x 12 (IC)
Seal Claps x 12 (IC)
OH claps x 12 (IC)
Mosey to field
Airplanes x 15 (IC)
Skaters x 15 (IC)
6MoM
- LBC, Flutter kicks, planche pulses , side sit-ups, box cutters, planche pulses
COT
Building on the accountability theme that has been going on for a bit. We are not in this alone, there a team here for support in F3 for sure as well as other aspects of our social circles. We need to use those relationships to make ourselves and others accountable.
Good feedback from the PAX regarding making sure we know how people want to be held accountable. And sharing with others if the methods being used are not productive.
F3 Portland 