AO: The Oakery
QIC: Ghost
PAX: Ram, Dad Joke, Deacon, Output, Tree Trunk, Mad Dog, Fishman, Revolution
Conditions
50, overcast, dry, dew on the grass
Warm up
SSH x 20IC
Hillbilles x 10IC
Reachers x 10IC
Slow high knees x 8IC
Fast high knees x 8IC
leg swings forward x 8OYO each way
leg swings sideways x 8OYO each way
calf raises – 15seconds OYO each side
Mosey to set coupons up at meadow trail cutoffs
Continue mosey into forest across creek to tall grass and back
The Thang
6 station circuit around meadow trail, run in between stations
20 merkins, 20 coupon swings, 20 big bois, 20 bonnie blairs (hard count), 20 coupon rows, 10 burpees. Repeat circuit for time.
One catch. The bluetooth speaker (playing salsa) needs to go back and forth across the meadow shortcut between the two coupon stations. Whoever arrives at the station and finds the speaker there must start lunge walking (holding it over their heads) across the short cut and then continue circuit from where they drop it off.
6MoM
side plank reach arounds x8IC each side
reverse snow angels x10
Frozen freddies x 20 IC
4 big boys
CoT
Guest CoT from Tree Trunk.
Tree Trunk shared about efforts to improve communication in his family and at work. It often takes effort that he doesn’t feel like putting in to establish and maintain healthy communication. He has the tools, but doesn’t always feel like using them. But he wants to put in the work because he knows it makes a difference, especially as a man with a big family and lots of kids.
Revolution shared about the difference between peacekeepers (passive) and peacemakers (active)
Deacon shared about communicating well even others aren’t doing a good job of communicating. It is important the we keep good communication even when others aren’t
Ghost out
F3 Portland 