AO: >Lightning Rod
VQIC: > Samurai
PAX: > Danish, Bob Evans, Kiwi, Walkman, Steak Juice, Free Lunch, Stray Cat
CONDITIONS
35 degrees out. Overcast but not raining!
Warm Up
We did the whole warm up in cadence.
- Side Straddle Hop x 25
- Daisy Pickers X 20
- Slow High Knees X 10
- Fast High Knees X 20
- Forward Small Arm Circles x 15
- Reverse Small Arm Circles x 15
- Side Straddle Hop x 25
The Thang
PAX formed into two columns and ran 1/2 mile in cadence with Q calling cadences. We are going to need some music lessons to improve our singing. Ended our run down at the track.
Beatdown Part A:
- 1 Minute of continuous Merkins
- Big Boys x 10 in cadence (hard count)
- 1 Minute of continuous Merkins
- Squats x 20 in cadence (hard count)
- 1 Minute of continuous merkins
Beatdown Part B:
On the track, on your own. Lunge Walk x 30 (hard count) and then run the rest of the lap back to the starting line. All PAX completed 3 laps and some did more.
PAX formed into two columns and ran in cadence back to the flagpole. Our singing was slightly improved this time around.
6MOM
- Flutter Kicks x 30 in cadence
- 1 Minute Low Plank
- Freddie Mercury x 20 in cadence
- Reverse Freddie Mercury x 20 in cadence
COT
Q shared about personal journey and the power of fellowship to transform lives. Reach out to your brother next to you and offer your help. It could make all the difference!
With Love,
Samurai
F3 Portland 