AO: Lava Field
QIC: Danish
PAX: Slash, Steamy Nix, Worthington (DR from Seattle)
Conditions
Mid 50s with the slightest wiff of rain
Warm up
Mosey around track
SSH x 20
Slow high knees x 10
Side Lunges x 10
World’s Greatest Stretch x 3 each side
Bear crawl 30 yards
Crawl bear 30 yards
The Thang
4 x 10 minute AMRAP – Each round of exercises will go up by 2 reps. Start with 2 reps each then go to 4, 6, 8, 10 etc
Set 1
Bear Hug Squat
Over the Shoulder
Weighted Big Boy
Set 2
Merkins
Freddies
Bonnie Blairs
Set 3
Curls
Deadlifts
Overhead Press
Set 4
Burpees
American Hammer
Plank toe touches
COT
Checked in with everyone around how they’ve been doing recently.
F3 Portland 