AO: Lightning Rod
QIC: Leprechaun
PAX: Strat Cat, Steamy Nix, Walnut, Herbie, FNG (Goon)
Conditions: Overcast and 65 degrees and slight humidity
Warm-up
Mosey
Side straddle hope
Arm circles- forward/back
Burpees
3rd graders
Monkey Humpers
Good mornings
Jane Fonda
The Thang
Poker
20 squats
20 merkins
20 mountain climbers
20 pop jacks
Lunge steps down and back
Pick up a card
Best poker hand at the end of 25 minutes wins
Abs
Planks, R side, L side – no rest 30 sec.
Box cutters
Flutter kicks
Freddie Mercury
Stretch
Forward Bend
Right leg hold
Left leg hold
Standing Quad
COT
Don’t Sweat the Small Stuff
By Richard Carlson
F3 Portland 