AO: Lightning Rod
QIC: Steamy Nix
PAX: Danish, Leprechaun, Bob Evans, Stray Cat, Jellyfish, Frazier (down ranger)
Conditions muggy, mid-50’s.
Warm up
Side Straddle Hops X 20
Slow high Knees X 12
Arm circles (each way) X 10
Daisy Pickers X 10 (then next leg) X 10
Don Quixotes (Windmills) X12
Monkey humpers X10
World’s ultimate stretch X6
Mosey to the North side of the school
“The Thang“
Side Lunges (Hard Count) X 10
Box Jumps or Step Ups X10
Incline Murican X10
Repeat X3
Wall sits for 1.5 minutes with cherry pickers and front/overhead claps (30 seconds each).
Head to the track.
Line up on the end zone.
Gassers to each 10 yard line increment to the 50. 10 normal count mountain climbers when you get back.
Then sprint to the other end zone. Drop and dish out 20 burpees.
Repeat but with muricans after each gasser.
Repeat a 3rd time but with toe touch planks.
Then pick up the 6.
At the end zone
6inch planks for 60 seconds.
Box cutters X10
Penguins X30
Mosey back to front of school
CoT – a reminder to look out for people not in our circle. The world needs more individuals to be present, empathetic, and inclusive. Get off the phone and reach out to someone you haven’t in a while. Love your neighbor.
F3 Portland 