AO: >LavaField
QIC: > Lumbergh
PAX: > Stray Cat, Ghost, Slumberkins
CONDITIONS
Wet wet wet!
Warm Up (Circle of Pain)
- SSH x 20 IC
- Monkey Humpers x 10 IC
- Windmill x 10 IC
- Scissor Arms x 10 IC
- Third Grade Exercise x 10 IC
- Imperial Walkers 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
- 25 yard gassers to 100 yards OYO
ROUND 2
- Bataan Bear Crawls
- PAX bear crawls
- Q drops and does 5 burpees, then runs to the next HIM up and taps them
- Keep going till every HIM does 5 burpees (six yells recover)
ROUND 3
- Station 1: Run a lap around the parking lot
- Station 2 (back of stadium): Rifle Carry Coupon up the stairs
- Station 3 (at the top of the stadium): 20 Curls, 10 Squat Thrusters (with block), 10 Rows
- Station 4 (back down the stairs): Racked mosey down the stairs, drop block at the base of stairs climbed up
- Station 5 (Parking lot): 25 yard lunge walk
- Station 6 (Parking lot): 25 yard broad jump
- Repeat for time
6MoM
- 20 Block Up Leg Raises
- 20 Big Bois (feet in block)
- 20 LBCs
Moleskin
Tomorrow is never promised, reflect on today, What is one thing you are grateful for right now?
> That’s a wrap, Lumbergh
F3 Portland 