AO: Lavafield
QIC: Leprechaun
PAX: Danish, Slash, Slumberkins, Lumbergh, Steam Nix
Conditions: Sunny, clear sky in the 60s. Absolutely beautiful morning, but a little hot in the direct sun
Warm-up
Mosey lap
Side straddle hope
Arm circles
Burpees
3rd graders
Worlds greatest
Mosey to field/track
The Thang
Murder me forward and back
On the football field or track
Start at Goal line with coupons
Murder bunnies 10 yrds then perform the exercise below the whole length of the field
10 merkins
20 overhead press
30 curls
40 squats
50 swings
40 squats
30 curls
20 overhead press
10 merkins
Finish Goal line
Bring the six in
Mosey lap
Mosey to field
Ab work
20 Big boys
20 LBC
20 Freddy mercury
20 Box cutters
60 sec plank hold
Mosey to field/track
Start at Goal line with coupons
Reverse Murder bunnies 10 yrds then perform the exercise below the whole length of the field
10 merkins
20 overhead press
30 curls
40 squats
50 swings
40 squats
30 curls
20 overhead press
10 merkins
Finish Goal line
Stretch
Forward bend
Right/left leg stretch
Overhead lat stretch
Worlds Greatest Stretch
COT
Shared how pushing our limits lets us know we can get through hard things. Shared how I’ve been working through some mid-career transitions and at times it’s been difficult, but each day I keep at it and make progress, just like we do every time we face a hard workout.
F3 Portland 