AO: Lightning Rod
QIC: Walkman
PAX: Kiwi, Free Lunch, Kingpin, Herbie
Conditions: 47 and dry with slightly damp ground. Sun keeps coming up earlier and earlier! Great to have Kingpin down range from Laramie, Wy.
Warm up
Windmill x 10, Halo’s x 10, Monkey Humpers x 10, Daisy Pickers x 14, Third Grade x 10, Mosy to landing above the field.
Thang
Start at the top of the landing, above Ben Franklin. Circuit of 5, 10, 15, 20, 25.
Goblet Squats, Coupon Swings, Weighted Leg Raises. Between each set, crab walk down the ramp, sprint in front of Ben Franklin, Bear Crawl up the rap. Repeato.
Mosy to the stairs. Complete 3 rounds of the (completely misnamed) Paula Abdul & Chest-hurt Cheeto’s. Line up at the bottom of the stairs, two guys sprint up the stairs going 3 steps up, 2 steps back (Paula’s). The rest of the line does Merkin’s (Chest Hurt’s). YHC shared a video on slack of the actual video, and it turns out I got nearly all of it wrong (not chester cheeto, not 3 steps forward 2 steps back). Oh well, those are fun/hard.
Mosy to the ‘Rod.
6MOM: Squats x 20, Plank x 15 (front, each side).
COT
YHC shared about how managing stress, being present, etc is tied directly to the actions we take before the stress hits – diet, sleep, emotional hygeine, etc etc. Shared a story of how this impacted me this week and had a good discussion about it with the pax.
Great work Men!
Walkman
F3 Portland 