AO: The Oakery
QIC: Deacon
PAX: Deacon, Rubik, Output
Conditions
Another perfect spring morning
Warm up
SSH x15IC
Slow High Knees x15IC
Fast High Knees x15IC
Big Arm Circles Forward x15IC
Big Arm Circles Forward x15IC
3-Year-Old Exercise x15IC
Mosey around parking lot loop twice, doing one Merkin each time a car passes. Get coupons and head to side parking lot.
The Thang
Pyramid circuits – descending reps: First circuit 25, second 20, third 15, fourth 10, fifth 5 (75 total counting down)
- Coupon Hop
- Coupon Row
- Bear Crawl 30′
- Merkins
- Lunge Walk 50′
- Plank Up-Downs (This was the killer!)
- Mosey around the parking lot island to start
6MoM
Big Boys
Side Planks
Merkins
CoT
Go30 checkin.
Talked about how the hard thing to do is often the right thing to do.
F3 Portland 