AO: The Oakery
QIC: Ghost
PAX: Output, Deacon, Dad Joke, Ram, Rubik
Conditions
50 something degrees, dry, overcast
Warm up
Mosey around parking loop twice
leg swings forward x 8OYO each way
leg swings sideways x 8OYO each way
calf raises – 15 seconds OYO each side
SSH x 15IC
Imperial Walkers x 12IC
Side reachers x 8IC
Don Quixotes x 10IC
Mosey to grab coupons
The Thang
Partner up. One partner runs lap while other partner rotates through 10 reps of each exercise.
- First 8 minutes – Manmakers, box cuttters, reverse snow angel
- Then move to side parking lot – runners have to keep running until they find us
- 2nd 8 minutes – burpees, coupon curl, big bois
- Then move to back playground – runners have to keep running to find us
- 3rd 8 minutes – coupon swings, rows, merkins
- Then move to Jan’s playground – runners have to keep running to find us
- 4th 8 minutes – box jumps, murder bunnies, tricep press
6MoM
dead bug shuffle down one crack and back
10 outlaws – 5 each way – IC
CoT
Asked how people were doing and what they think about the supreme court overturning roe v wade. Wanting to be able to talk through controversial topics as brothers.
Ghost out
F3 Portland 