AO: Lightingrod
QIC: BobEvans
PAX: Walkman & Straycat
Conditions
55, sunny, partly cloudy – mostly sunny/clear
Warm up
SSH x 10 IC
Imperial Walkers x 10 IC
Halos x 10 IC
Daisy Pickers x 10 IC – each leg
leg swings forward x 8 OYO each way
leg swings sideways x 8 OYO each way
Butt Kickers x 10 IC
Mosey to the car and grab coupon, and medicine ball
Mosey to Track
The Thang
Circuit on the field – switching activities EMOM for 15 min
Cupon Rows, American Hammers, Carolina Dry Docks, Run across field, Freddie Mercuries.
10 min of Yoga to stretch out from the Murph.
“sun salutation” Big breaths breathing in with moving hands overhead. Bend forward as you exhale, extend both legs to get into a Merkin, lower down then push shoulders up to stretch out your lower back (breath), push your butt up into the air and extend your heals (walk out your heals and stretch your calves, breath with your abdomen), bring right foot next to your right hand, bring left hand to the sky (breath), bring left foot next to the right foot, bring your upper body to vertical as you breathe in. Repeat for the left side.
CoT
Walkman brought up GO30. What’s the goal for this month. We have diets and weight goals, but then also being present with family. Apps can help limit the time you spend on your screen and give you more time with your family. My goal is to work out 5 days a week and read a few pages each night.
What’s your Go30 goal for this month?
BobEvans – down on the farm.
F3 Portland 