AO: Lightning Rod
QIC: Slash
PAX: Danish, Herbie, FreeLunch, BobEvans
Conditions
Low 40s, dry with a beautiful sunrise coming on up. Bob Evans forgot his coupon, so he did all this with a boulder, hahaha.
Warm up
Mosey lap
Fast High Knees x20 IC
Plank clocks x12 IC
Reverse snow angles x12 IC
Halos x10 IC
Rifle carry coupon to the row bars next to the track
The Thang
Back to Back
Round 1
20 slow rows (3 seconds up, 1 second down)
Murder bunny rows across the track (do a row between each bunny hop)
10 Staggered merkins on left
Coupon drag across field
20 Reverse snow angles at mid-field
10 Staggered merkins on right
Murder bunny rows across track
20 Coupon swings at gate to school
Return with bunny murder rows
Pick up the six
Round 2
3 sets of:
20 slow rows IC
12 staggered merkins on each side IC
12 coupon swings IC
Rifle carry back to the LR, all men pause when one needed a break. We took about 3 pauses before getting back to the LR.
COT
Shared about how this week has been tough with a lot going on at home. Good to be heard and supported by the group!
Rock on, Slash!
F3 Portland 