AO: Oakery
QIC: Ghost
PAX: Output, Fishman, Mad Dog
Conditions
60 degrees and dry.
Warm up
- 20xIC SSH
- 10xIC Hillbillies
- 10xIC halos
- leg swings forward x 8OYO each way
- leg swings sideways x 8OYO each way
- calf raises – 15 seconds OYO each side
- Monkey humpers x 12IC
- slow high knees x8IC
- fast high knees x8IC
The Thang
Mosey around building once then to playground.
11s (2 exercises – perform 10 of the first and 1 of the second, then 9 of the first and 2 of the second and so on until you do 1 of the first and 10 of the second)
- Merkins and Bonnie Blairs on the hard count – hop on one leg between
- Rows and Frozen Freddie Mercury’s on the hard count – bear crawl between
6MoM
Hold plank for 45 seconds
COT
Getting too know you…
PAX divides up and takes time to get to know someone else better, one on one.
Much love,
Ghost
F3 Portland 