AO: > Lightning Rod
QIC: > Lumbergh
PAX: > Bob Evans, Danish, Walkman, Kiwi, Stray Cat, Steamy Nix, Free Lunch
CONDITIONS
Frosty and foggy. Perfect Monday for a gloomy beatdown
Warm Up (Circle of Pain)
- Mosey to the Track
- SSH x 20 IC
- Windmill x 15 IC
- Scissor Arm x 15 IC
- Monkey Humpers x 10 IC
- Third Grade Exercise x 10 IC
- Slow High Knees x 10 IC
- Butt Kickers x 10 IC
- SSH x 20 IC
The THANG
As many rounds as possible before mosey back to LR for COT. Goal is 3 rounds.
- Run to the Franklin Statue
- 50 merkins
- Run back to track and back up to Franklin Statue
- 50 big bois
- Run back to track and back up to Franklin Statue
- 50 squats
Great push by the PAX. Lots of encouragement and effort out there!!
Mosey back to LR!
6MOM
> Finished on the 6, holding 6 inches till the 6 is in.
- LBC x 15 IC (heals planted on the ground)
- LBC x 15 IC (standard)
Moleskin
A moment of struggle then focus on thankfulness
Shared some details around my family getaway. How it was a wonderful time away with just my crew but had two blowouts with our oldest. Spoke into that and how it just looms over me and struggle in them and I let them linger over me, taking away from the good that was just experienced.
My wife had an amazing idea to have my oldest pray about the things in her life she is thankful for each morning, I love it and have chosen to model this same behavior. Encouraged the PAX to adopt a way to focus energy on the positives each day to be that gentle reminder of why we serve others, especially our families.
> That’s a wrap, Lumbergh
F3 Portland 