AO: The LGauntlet
QIC: Lumbergh
PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids)
Conditions
Dark, slight chill in the air, little drizzle….perfect gloom for a crushing beatdown!
Warm up
- SSH x 20 IC
- Seal Claps x 10 IC
- Arm Circles x 10 IC (Fwd & Bkwd)
- Scissor Kicks x 10 IC
- Flutter Jacks x 10 IC
- Windshield Wipers x 10 IC
- World’s Greatest Stretch x 5 (alternate to other leg)
- Fold Overs x 5 IC
The Thang
Mosey to the bike racks, split PAX into teams of two
Round 1
- First group, lines up at one end of bike racks
- Hop overs, snake thru till all racks have been hopped over (other PAX hold squat till it’s your turn)
- Complete 20 squats
- Second group starts at the adjacent stairs, Broad jump down and back up (3 times)
- Run back to bike racks and switch with your partner
- If partner 1 hasn’t finished, hold wall sit until they finish
ROUND 2
- First group, lines up at one end of the bike racks
- Bear crawl under racks, snake thru till all racks have been hopped over (other PAX hold plank till it’s your turn)
- Complete 20 merkins
- Second group starts at the adjacent stairs, Burpee Broad jump down and back up (2 times)
- Run back to bike racks and switch with your partner
- If partner 1 hasn’t finished, hold wall sit until they finish
ROUND 3
- First group, lines up at one end of the bike racks
- Slalom Spints around racks, snake thru till all racks have been hopped over (other PAX hold six inches till it’s your turn)
- Complete 20 rows (pick a rack near the start and out of the way)
- Second group starts at the adjacent stairs, Run down and back up (6 times)
- Run back to bike racks and switch with your partner
- If partner 1 hasn’t finished, hold wall sit until they finish
ROUND 4
- PAX comes together, drops into Wall Sit
- Arms Straight out, tap your knees x 10 IC
- Arms Straight out, tap above your head x 10 IC
- Seal Claps x 10 IC
- OH Press x 10 IC
- Recover
Slow mosey back to the track, shake out the legs and pick up the six
6MoM
- 25 Leg Raises x IC EC
- 10 Frozen Glute Bridge x IC
- 25 Dead Bugs x IC EC (each leg, total of 50)
- 10 Active Glute Bridge x IC
- 25 Big Bois x IC EC
- 10 Frozen Glute Bridge x IC
- 25 Heal Taps x IC
- 10 Active Glute Bridge x IC
COT
Discipline
“It’s not what we do once in a while that shapes our lives. It’s what we do consistently.” – Tony Robbins
Identify what matters to you, what and how you’ll work towards meeting those goals, and get after it consistently. Our mission here is to support our brothers in that discipline based on how they want us to provide it. What we observe here is a small piece of the puzzle. Be direct with each other, build those individual bonds that only brothers have and help each other be your best self.
Short and sweet b/c I gotta beat feet to get to my first meeting of the day.
That’s a wrap
-Lumbergh
F3 Portland 