AO: >Lightning Rod
QIC: > Ghost
PAX: > Stray Cat, Kiwi, Herbie
CONDITIONS
Dry and cold
Warm Up (Circle of Pain)
- SSH x 20 IC
- Halos x 10 IC
- Windmill x 10 IC
- Hillbillies x 8 IC
- Imperial Walkers x 8 IC
The THANG
Mosey to track N end zone
Warm Up
20 yard square – jog, shuffle, backpedal, shuffle X 3 OYO
ROUND 2
General progression is back and forth across field and up bleechers on west side and up steps on NE side.
- Station 1: rows x5
- Station 2 run up stairs in NE corner – ground touch squats x5
- Station 3 (run back down to endzone): backpeddle to goalpost
- Station 4 merkins x5
- Station 5 bear crawl to sideline
- Station 6 dips x5 at bottom of bleechers (north side)
- Station 7 mountain climbers at tops of the bleechers x5 hard count
- Station 8 back to endzone – broad jump to goal post, bear crawl to opposite sideline
- Repeat adding 5 more reps to each exercise for time
6MoM
- 30 scissor legs
- 10 frozen freddies
COT
How to look out for the least of these. PAX considered those in their lives who are overlooked or under-appreciated, especially over the holidays. We considered how we can be intentional about giving attention to those people.
> Ghost out
F3 Portland 