AO: >Lightning Rod
QIC: > Kiwi
PAX: > Stray Cat
CONDITIONS
39, cold with rain in the air but held out till the CoT
Warm up
- 10 x scissor arms
- 10 x SSH
- 10 X halo
- 10 X3rd grader
- 10 X windmill
The Thang
Mosey to field
Lap -10 merkins, 10 squats, 10 lunges
Lap – 15 Merkins, 15 Squats, 15 lunges
Lap- 20 Merkins, 20 Squats, 20 Lunges
Lap – 25 Merkins, 25 squats, 25 lunges
Moves to bars at the base of stairs.
11s with Rows at the bottom, burpees at the top. Mode of transportation is box jumps up the stairs.
continue for time,
COT
Stray Cat and I talked about the polar plunge coming up. Also talked about how “working out” has moved from an “event” in my life to a lifestyle. IT isn’t something I have to take time out of my day and fit into my life. I invite people to run or work out and it is a social time, or an opportunity to rest my mind. It feels more accessible than it ever has in the past. I encourage everyone here to think how it can shift in their own life.
Until next time!
-Kiwi
F3 Portland 