AO: Lightning Rod
QIC: Lumbergh
PAX: Bob Evans, Walkman, Herbie, Kiwi, Free Lunch
Conditions
Wet, wet, wet but north of 40 degrees, which was a nice change of pace lately!
Warm up
- SSH x 20 IC
- 3rd Grade Exercise x 15 IC
- Slow High Knees x 10 IC
- Monkey Humpers x 10 IC
- Windmills x 10 IC
- Scissor Arms x 15 IC
- SSH x 20
Mosey to track
The Thang
7 of Diamonds – Track Style (Burpees, Big Bois, Squats, Merkins)
Round 1 – Burpees
PAX Runs 400m (complete 7 Burpees) x 4
Round 2 – Big Bois
PAX Runs 400m (complete 14 Squats) x 4
Round 3 – Squats
PAX Runs 400m (complete 21 Big Bois) x 4
Round 4 – Merkins (not enough time to complete)
PAX Runs 400m (complete 28 Merkins) x 4
COT
3 tricks for setting–and sticking to–your New Year’s resolutions, according to career coaches
- Ask Self Reflective Questions (What am I doing? Who am I with? How do I feel?) –> “Values are the bedrock on which you make decisions, when you rank these values – community, authenticity, faith, whatever they are – you can set goals based on those values.” – Susan Peppercorn
- Focus on Smaller Goals
- Find an accountability partner
F3 Portland 