AO: Oakery
QIC: Ghost
PAX: Deacon, Rubik,
Conditions
dry and low 30s
Warm up
SSH x 20
Torso Twist x 8
Imperial Walkers x 10
Windmills x 8
Fast High Knees x 8
Fast High Knees x 8
World’s Greatest Stretch
Mosey around school twice
Calf Raises
The Thang
- Mosey to back of school grabbing coupons on the way
- Intervals 3 exercises (30 seconds exercise, 20 seconds rest)
- 3 rounds of coupon curls, bonnie blairs, coupon shoulder press
- jog around school once
- 3 rounds of border board merkins, scissor jacks, coupon goblet squats
- jog around forest trail once
- 2 rounds of freddie mercuries, rows, coupon rifle carry
COT
Read Stray Cat’s snow day manifesto and wanted to follow his lead and talk about the benefits of showing up consistently and doing these workouts together. We are at a critical point for some people where the novelty has worn off and there may be a temptation to quit coming to F3. This is where brotherhood and the non-physical benefits should be starting to kick in to keep us motivated to show up and punch the clock.
We want to continue making this an AO where people want to show up. That doesn’t mean it is for everyone or that we need to leverage guilt, but just be intentional about being welcoming, encouraging, and motivational to people on their journey.
We made a point of following up with some PAX who we hadn’t seen this week.
F3 Portland 