AO: Lightning Rod
QIC: Danish
PAX: Free Lunch, Ghost, Lumbergh, Samurai, Slash
Conditions
40F with a layer of murk in the air
Warm up
Mosey to track
SSH x 25
Slow high knees x 10
Heel to nuts x 10
Halos x 10
Lateral lunges x 10
Butt kicks x 10
The Thang
100 squat thrusts
100 yd bear crawl
100 yd run
100 coupon curls
100 yd lunge walk
100 yd run
100 deadlifts
100 yd bunny murders
100 yd run
100 hand release merkins
100 yd run
100 yd murder bunnies
100 lift overs (feet over vertical coupon)
100 yd coupon carry
100 yd run
100 ground touch squats
262 Mountain climbers
Balloon game: All get in a plank circle, one person hits a balloon in the air while shouting someone’s name. That person has to get up from a plank position and hit the balloon and repeat.
Squid game: Red light green light while doing bear crawls/deadbug shuffle/tall murder bunnies/lunge walks to the caller.
COT
Everyone tell the pax what they are thankful to have happened in the last year.
F3 Portland 