AO: Lavafield
QIC: Leprechaun
PAX: Walkman, Houdini
Conditions: Overcast and 55 degrees. The field was wet from the night’s rain.
Warm-up
Mosey lap
Side Straddle Hop x 20
Slow High Knees hard count IC x 10
Fast High Knees hard count IC x 10
Big Arm Circles Forward IC x 10
Big Arm Circles Backward IC x10
3-year-old exercise IC x10
Windmill IC x 10
The Thang
The Beast
Start at the end zone, run down the field stopping at the 25, 50, 25, and do 6 merkins on the way down and then again on the way back. Total is 6 sets of 6 merkins
Then do the same for five more exercises;
Jump Squats
Bonnie Blairs soft count
Big boys
Burpees
Squats
The total is 6 exercises, 6 sets, 6 reps
Mosey 1 lap, start in endzone widthwise
Bear Crab
Mark the enzone into thirds
Down: Bear crawl, crab walk, bear crawl
Back: Crab walk, bear crawl crab walk
Complete two for a total of six per exercise
Mosey to the wall
Wall Sits
2 x 30-second wall sits, IC
Arm circles forward
Arm circles back,
Rest 30-seconds
2 x 30-second wall sits
cherry pickers
30 second hold
Rest 30-seconds
2 x 30-second wall sits
overhead claps
forward claps
Mosey to the field
40 yrd sprint, 20 yrd lunges, 40 yrd sprint x 2
Abs
60-second Flutter kicks, 15-second recovery
60-second Freddy Mercury, 15-second recovery
60-second Big Boys
Stretch
Forward bend
Child’s pose
Cobra stretch
Worlds Greatest Stretch
COT
I shared about taking a solo trip last weekend and how taking time for yourself is important. As men, we have a tendency to be stoic without taking the time or giving attention to our needs. Finding time for ourselves, whether a solo road trip or something less significant is important to help us balance the responsibilities of our lives.
Walkman shared his own experience of taking time to himself, a practice of taking long hikes in the woods on a quarterly basis, which he did regularly in previous years but recognized the practice has been lost in his busy life.
F3 Portland 