A0: The Lightning Rod
QIC: StrayCat
PAX: Danish, Dockers, Herbie, Lumbergh, Slash, Steamy Nicks
Conditions
37 F and dry.
Warm up
20 SSH
10 Pickle Bombers
10 Big Arm Circles (switch direction half way through)
12 Third Grade Exercise
10 Slow High Knees
This workout was focused on power. Force = mass x acceleration. We pushed the acceleration this morning.
The Thang
Mosey to the field. Line up on one side line.
Sprint across the Field. Then Mosey back.
10 Squat Thrusters
Sprint across the Field. Mosey back.
10 Hand release Pylo Merkin (push hard and get air at the top)
Sprint across the Field. Mosey back.
10 Burpees with a jump tuck at the top.
Sprint across the Field. Mosey back.
10 Pylo rows with three second hold at the top.
Sprint across the Field. Mosey back.
10 Pylo Bonnie Blairs (try to get as much air at the top as possible).
Repeat above for time.
Line up on end zone:
40 yds of Deadbug Shuffle (switch sides half way)
60 yds of bear crawl
return to pick up six
Mosey back to Lightning Rod
10 Slow Dead bugs
25 Leg Raises
25 Hard Count LBCs
COT
StrayCat shared about slipping in fitness over the last few months as he was traveling. We have to always accelerate our fitness and push harder. You are either improving or sliding backwards. You are green and growing or ripe and rotten.
We need the men of F3 to push us forward to greater levels of fitness. We will backslide on our own.
Danish shared about the joy of suffering workouts together on Mondays after the weekend. Lumbergh shared he was tired from a 5 mile run yesterday, but the PAX pushed him to finish this workout strong.
StrayCat
F3 Portland 