AO: The Oakery
QIC: Ghost
PAX: Ram, Dad Joke, Deacon, Output
Conditions
50, overcast, dry
Warm up
SSH x 20IC
Hillbilles x 10IC
Imperial Walkers x 10IC
Monkeyhumpers x 10IC
Scissor Arms x 8IC
leg swings forward x 8OYO each way
leg swings sideways x 8OYO each way
calf raises – 15seconds OYO
The Thang
Partner up – Isometrics with a partner – one partner holds position until other partner completes a task. Then switch
- wall sit – 20 merkins X2 each partner
- plank – bear crawl to back corner of annex
- murder bunnies – coupon curl hold
- coupon rifle hold – lap around school
- glute bridge – lunge walk
- static hang – 20 big bois
- pullup hold – 20 Freddie Mercurys
- V sit – sprint to SW corner of building
- side plank – chain fence in and outs – both sides to dumpster
- merkins – sprint to flag pole
6MoM
No time
CoT
Talking about the reality beyond reality. Remembering that there is much we don’t see. The visible reality of this world may only be a small part of the bigger picture. According to many faith traditions this means we are in a spiritual battle. It is helpful when struggling, feeling depressed or aimless to remember that there is an invisible spiritual battle going on all around us and we are part of it. Our efforts to engage are not wasted.
Output reminded us that the enemy is active and fights dirty. Deacon emphasized the importance of prayer.
Ghost out
F3 Portland 