AO: The Oakery
QIC: Ghost
PAX: Output, Deacon
Conditions
50ish degrees, light rain
Warm up
SSH x 20IC
3rd grade x 10IC
scissor arms x 10IC
slow high knees x 10IC
leg swings forward x 8OYO each way
leg swings sideways x 8OYO each way
calf raises – 15 seconds OYO each side
Monkey humpers x 12IC
Mosey around parking lot loop twice, then grab coupons
The Thang
7 low intensity exercises (1 minutes each) each followed by a 30 second high intensity exercise.
Playlist = https://open.spotify.com/playlist/1THVuMSmCt8PWu2zqsE7Rl?si=b98d1ae388be49b4
- plank – squats
- jog – coupon rows
- Big boys – merkins
- Daisy pickers – Anton Onos
- Dance party – Freddy Mercurys
- Slow high knees – coupon curls
- Bear crawl – reverse snow angels
6MoM
Put coupons away, hold squat for 45 seconds
CoT
Remembering that in life we are on mission but it’s often hard to tell how and when we are making the biggest difference. All the more reason to remind ourselves that the most mundane parts of our life may often be where we are making the most difference. We’ve been watching the Mysterious Benedict Society which is about kids on mission in a world going the wrong way. It also gives a fanciful view of reality, which I think helps us remember that the life we are living is pure magic.
Deacon reminded us about the importance of gratitude for the things we have, which helps us not to get obsessed with other addictions to bring us “happiness.”
Ghost out
F3 Portland 