AO: Lightning rod
QIC: BobEvans
PAX: Walkman, Slash, Jellyfish, Steamy Nicks, Herbie
Conditions
35 f and raining – then cleared up halfway through – wet cold hands
Warm up
- SSH x 25
- Imperial Walkers x 20
- High knees x 12
- Halos x 9
Mosey to Track
Hold squat or do Squats while Q is explaining the F3 card deck.
The Thing: Eash PAX gets a card with an exercise and a number of the exercise. Then they lead the PAX in the exercise either hard or easy count.
One round is completed when the last PAX member finishes their call out.
- 400 M Sprint
- 25 Merkins
- 6 Jumping Merkins
- 3 High Slow Flutter Kicks
- 25 Squats
- 50 M Backward Run
- 25 Smurf Jacks
- 25 American Hammers
- 25 Diamond Merkins
- 2 Bulgarian Split Squats
- 300 M Sprint
- 6 High Knees
- 50 M Bear Crawl
- 9 Ranger Merkins
- 4 Alternating Side Squats
- 25 Plank Jacks
- 5 Standing Lunges
- 10 Butt Kicks
- 25 Monkey Humpers
- 8 Backward Lunges
- 7 Lil Baby Crunches
- 25 Freddie mercurys
- 3 Chuck Norris Merkin
Mosey back
COT
I trimmed my beard into a mustache. Mustachio a question, did you work out today?
Very thankful to be back in the saddle after a road trip to Durango, CO to move my brother. It was awesome to be away in some sunshine, but was sick and now getting well. I’m very thankful to be back with the PAX.
Announcements: Saturday is a RUCK event for Portland Rescue Mission then May 7th is a PAX year event in Hood River – BobEvans
F3 Portland 