AO: The Oakery
QIC: Ghost
PAX: Ram, Dad Joke, Deacon, Mad Dog
Conditions
42, overcast, dry
Warm up
SSH x 20IC
Imperial Walkers x 10IC
Scissor Arms x 8IC
Daisy pickers x 10IC
World’s Greatest Stretch
leg swings forward x 8OYO each way
leg swings sideways x 8OYO each way
calf raises – 15seconds OYO
Mosey around the building and pick up coupons.
The Thang
In parking lot. Run to wall and back. Complete first exercise. Run to wall and back. Complete first 2 exercises. Add another exercise each time. Once you get up to doing all 7 then remove first exercise on the next round. Then remove first two. Continue for time.
- Burpees x5
- Coupons Rows x10
- Merkins x15
- Bonnie Blairs x20 easy count
- Freddie Mercury’s x25 easy count
- Over and back jumps (over coupon) x30 easy count
- GT squats x35
Put coupons away
6MoM
Dead bug shuffle – 7 yards each way
outlaws – 8IC each way
CoT
Talked about go30 goals for May briefly
Talked about benefit of the convergence and the encouragement of having others in this with us.
The main thing on my mind was habit formation. I like puzzles and though they aren’t really a problem in and of themselves, my small obsession with them can get in the way of much more important things (like family time) in my life. It is often the little habits we form that seem harmless, but can do the most damage in leading us away from vital, intentional living.
Mad dog shared how much he enjoyed family reading time when he was younger.
Dad Joke shared his creative habit of creating “dad jokes” and how that has been a good thing for him and others.
Deacon brought up that it is perhaps time for some other PAX to be encouraged to step up and lead some of the workouts. Yuss!
Ghost out
F3 Portland 