AO: Lightening rod
QIC: StrayCat
PAX: FreeLunch, Walkman, Danish, Herbie, Kiwi, Jellyfish
Conditions
49 degrees and raining (we got soaked)
Warm up
Mosey to track and run 400 M
- SSH x 20
- Scissor Arms x 10
- Arm Circles (switch direction after 5) x 10
- Windmills x 10
- Third Grade Exercise x 10
- Row x 15
- Decline Merkins x 20
- Rows x 15
- Decline Merkins x 20
Mosey to End Zone
The Thing: Killer Bs
10 YD Broad Jump
10 Burpees
10 Bonnie Blairs (easy count)
10 Big-Boys
10 YD Broad Jump
10 Burpees
10 Bonnie Blairs (easy count)
10 Big-Boys
10 YD Broad Jump
10 Burpees
10 Bonnie Blairs (easy count)
10 Big-Boys
Bear Crawl back to end zone
Repeat 5x. Only Danish finished. It was pretty brutal.
Mosey back
20 x Flutter Kicks
COT
F3 Portland has to grow. People tend to move to Portland and try it out for a while and then move away. That means if we aren’t all EH’ing the people in our lives we will eventually decrease in size. Ghost has moved away and started a great program in Eagle Creek. Walkman will be moving and investing in F3-Bend. These are all great things, and we need to all do what we can to keep F3 Portland growing. Walkman has even gone the extra mile and driven Jellyfish to the workouts. There are many ways to do grow, but primarily we need to invite people out and to show up to as many workouts as we can – StrayCat
F3 Portland 