AO: Lightning Rod
Weather: 65, clear, perfect
VQ: Jellyfish PAX: StrayCat, Free Lunch, Walnut, Sharky
Warmups
Arm scissors 10x
Side straddle hops 20x
Daisy pickers 10 count each leg
Abe Vigoda 10x
Slow high knees 10x
Mosey on down to the field
The Thang:
Wall sit
Cherry pickers 20count
Keep arms up
Halos 20count
Mosey to goal line
Hold plank one arm for 2min
Hold plank other arm for 2min
Alternate mosey/sprint every 20yds on field to opposite side
50 squats
Alternate mosey/sprint every 20yds on field to opposite side
25 merkins
Rinse and repeat
Mosey back
20 Freddie Mercury’s
15 Imperial walkers
COT – life is precious. Take advantage of the moment. Thanks for everyone getting up and coming out.
F3 Portland 