Weather: 55 and pure steady rain on/off
Q: Free Lunch PAX: Danish, Kiwi, Stray Cat
Warm ups: Side Straddle hops/ Ham Scoops/ 3rd Graders/ 10 count Partner Pec Stretch 0 and 45 degree- Mosey to field:
The Thang: Italian Tune Up
(An Italian tune-up is when you drive the car at full-load for a brief period of time to get the engine hot enough to burn out carbon buildup. It originated with Ferrari: most owners only operated their vehicles at low speeds, which resulted in buildup of carbon deposits in the system… deposits that only full-throttle heat could remove.) For the workout we do the same…fullthrottle burn off sloth and mediocrity!
Each Pax chooses a sideline (ie 5 10 15) place coupon down to mark spot facing opposite sdeline
3 min ON Reps/Sprint Reps to Exhaustion then sprint across field fast high knees side to side over yard line back to coupon on 1 min off
- Incline Merkins to exhaustion- exhaustion defined as breaking form in any way.
SPRINT across field/ Fast Feet back hopping the line side to side
* Around the World-to exhaustion 3 left 3 right- keep coupon waist high and controlled as circle body like a globetrotter w/ a basketball
SPRINT across field/ Fast Feet back hopping the line side to side
* Say Anythings to exhaustion- basically a static rifle hold to exhaustion
SPRINT across field/ Fast Feet back hopping the line side to side
* Curls to exhaustion
SPRINT across field/ Fast Feet back hopping the line side to side
* Squat Thrusts to exhaustion
SPRINT across field/ Fast Feet back hopping the line side to side
COT: Free Lunch shared about his trip helping a friend deal with loss of wife and also Father in late stage ALS. We talked of the sobering energy of authenticity and realizing we are not in control. and the inherent motivation that be found to go and do and live joyfully
F3 Portland 