AO: Lightning Rod
QIC: StrayCat
PAX: Herbie
Conditions
37F. This can’t be May.
Warm up
SSH x 20 IC
Scissor Arms x 10 IC
Halos x 10 IC
Side Lunges x 8 IC
Slow High Knees x8 IC
Third Grade Exercies x 8 IC
Mosey to track and run 400 meters
The Thang
30 second Intervals w/ 5 sec rest
Squat-switches
Plank Get Ups
Burpees
Toe Touch LBCs
Mountain Climbers
Bent Leg V-Sit
Prisoner Squats
Flutter Kicks
Plank Jack Merkins
Bonnie Blairs
Rest 1 minute and then Repeat above 4 times
Mosey back to Flag
30 LBC IC
15 Count Side Plank IC
15 Count SIde Plank IC (other side)
COT
Shared about how I’m trying be a better leader and mentor at work. I started the Walkman “Language of Leadership” course which I think will help me a lot. I’m thankful for the opportunities I have. There are people in hospital beds praying for the lives and opportunities we take for granted every day.
StrayCat Out!
F3 Portland 