AO: >Lightning Rod
QIC: > Lumbergh
PAX: > Kiwi, Herbie, Steamy Nix, Slash
CONDITIONS
Nice 40 degree start to the day, ground damp but skies were mostly clear for the beatdown.
Warm Up (Circle of Pain)
- SSH x 20 IC
- Grab your coupon and mosey to the field
- Windmill x 10 IC
- Scissor Arm x 10 IC
- Third Grade Exercise x 10 IC
- Slow High Knees x 10 IC
- Countdown from 5 single leg hamstring stretch, then switch
- Countdown from 5 Quad stretch, then switch
- Countdown from 5 calf stretch, then switch, walk feet to hands
The THANG
Round 1
Starting on the endzone, repeat the below
- 25 curls
- Rifle carry 100 yards
- 25 curls
- Carry the block (dealers choice)
- Repeat twice
- Run 400 meters
- Hold plank to the PAX arrives
ROUND 2
- 25 OH Presses
- Rifle carry 100 yards
- 25 OH Presses
- Carry block (dealers choice)
- Repeat twice
- Run 400 meters
- Hold plank to the PAX arrives
ROUND 3
- 25 Block Up Leg Raises
- Rifle carry 100 yards
- 25 Block Up Leg Raises
- Carry block (dealers choice)
- Repeat twice
- Run 400 meters
- Until the six is in, LBCs x 10 IC, Flutter Kicks x 10 IC, Flutter Jacks x 10 IC, LBCs (heals planted) x 10 IC
Mosey back to LR!
Moleskin
Today its simple:
Love your family. Spend time, Be Kind, & Serve One Another. Make no room for Regrets. Tomorrow is not promised & today is short. Go cease it!
> That’s a wrap, Lumbergh
F3 Portland 