AO: The Oakery
QIC: Ghost
PAX: Ram, Dad Joke, Rubik, Output, Deacon, Fishman, Mad Dog, Revolutioon
Conditions
50, showers
Warm up
SSH x 20IC
Imperial Walkers x 10IC
Scissor Arms x 8IC
Daisy Pickers x 12IC
on your six – side ankle touches x20IC
single leg bridges x 10 IC each side
dead bug shuffle 10 feet each way
Bring Sally Up – with single arm plank leg lift
The Thang
Mosey to Coop Road
Bataan Death March – 3 burpees up the hill then back and up the side road and back
Stop for 10 squats and 10 merkins in a circle on awkward cadence (holding for random amounts of time before coming back up)
Mosey around meadow path at school and back to flag pole
6MoM
Reachers (squat to jump/reach) x20IC
Ankle touches x20IC
calf raises – 20 seconds each leg
Reverse Snowman x20IC
Merkins x20IC
Frozen Freddies x 20IC
CoT
You practice like you play
F3 is like practice for the adversity we face in life. That’s why we meet outdoors rain or shine. It gives us a chance to handle whatever life throws at us. That’s why we left the cover today even though it was raining. The next couple of months will be relatively easy, but will we be able to build a movement at the Oakery that lasts through the winter? It remains to be seen.
We are preparing for difficult times that will lie ahead – Ephesians 6:13
Ghost out
F3 Portland 