AO: LavaField
QIC: 2 Chainz
PAX: Danish, Lumbergh, Slash, Ghost, Tree Trunk, Emo Elmo (DR from Pendleton)
Conditions
Cool damp foggy morning. Needed to keep moving to stay warm…good thing we had a solution for that!
Warm up
- Run 400 meters
- SSH x 15 IC
- Slow high knees x 12 IC
- Third Grade Exercise x 10 IC
- Windmill x 10 IC
The Thang
Mosey to the endzone
ROUND 1
- Start on the endzone, mosey to the 10 yard line and back
- 5 Big Bois
- Run to the 20 yard line and back
- 10 Big Bois
- Repeat, adding 10 yards each time and 5 reps
- Stopping after a 100 yards and 50 Big Bois
ROUND 2
- Flutter Kicks (Hard Count only going to the 50)
ROUND 3
- LBXs (Easy Count)
Mosey around the field to the breezeway and grabbed some wall
6MOM audible to shoulders vs. core
Hold Wall sit and perform the following exercises (all x12 IC)
- Cherry Pickers
- Forward Arm Circles
- Backward Arm Circles
- Seal Claps
- OH Claps
Mosey back to the endzone and Recover
COT
Shared that recently I had been noticing self centered tendencies in my behavior. Also noticed that it is very easy for us to beat ourselves up to a point that is not beneficial. Need to callout the selfish behavior, make corrections and apologies as necessary, but then continue on and do not dwell on it. PAX gave some great insight into helpful tips such as starting the day off with a prayer of gratitude (Lumbergh), establishing a trigger to steer towards selfless actions to form good habits (Slash), just mastering the topic (Ghost), reminding ourselves of the easy way vs. the hard way of getting things done and modeling after the easy (correct) way (Danish), not assuming others are okay or have a situation handled but selflessly offering to help (Emo Elmo), and knowing that the kids will be watching and modeling that behavior (Tree Trunk). Great and helpful advice from everyone! After a brief foray into breaking and entering shenanigans regarding Ghost’s vehicle part of the PAX wrapped it with Coffee-teria.
F3 Portland 