AO: Lightening rod
QIC: StrayCat
PAX: FreeLunch
Conditions
32 f and snowing
Warm up
- SSH x 20
- Windmills x 10
- Scissor Arms x 10
- Third Grade Exercise x 10
- Rows x 20
- Windmills x 10
Mosey to Track
100m pulling partner on sled while they do ab work. Repeat 4 times switching partners
The Thing: Stairs in back corner
1 PAX runs stairs 10 times. Second PAX does squats
switch
1 PAX runs stairs 10 times. Second PAX does rows/merkins
switch
400m of sled/ab work
Mosey back
COT
How much weight would you be willing to put on to be as rich as Jeff Bezos?
Benefits of exercise:
- Makes you happier (Endorphins)
- Gives you more energy
- Promotes quality sleep
- Helps fight depression
- Helps maintain strong muscles and bones
- Reduces risk of chronic disease
- Reduce pain
- Boosts your brain health
- Improves skin
- Makes you feel more productive
- Improves sex life
- Helps maintain weight
- Helps you live longer
If exercise was a pill it would be the most popular pill in the world. Literally every health problem I’ve had has disappeared since joining F3. My good friend Kevin was diagnosed with Type 2 diabetes a few years ago. He dedicated himself to health and exercise and turned his life around. His doctor was pleased, but he said no one ever does this. He ends up giving drugs to the majority of his patients.
I’m grateful for all the ways F3 has helped me, and it is free of charge. All the leaders of F3 ask is that you keep giving it away. -Straycat
F3 Portland 