AO: Lightning Rod
QIC: StrayCat
PAX: Leprechaun, Goon
Conditions
50 degrees and dry.
Warm up
- 20xIC SSH
- 10xIC Butt Kickers
- 10xIC halos
- 10xIC Low High Knees
- 5xIC Big Arm Circles Forward (then 5xIC backwards)
- 10xIC Third Grade Exercise
- 10xIC Windmills
- Mosey to Field
The Thang (on your own)
- 20 Thrusters
- 40 YD Bear Crawl
- 20 Bonnie Blairs (hard count)
- 40 YD Dead Bug Shuffle (switch 1/2 way through)
- 20 Coupon Swings
- 40 YD Bear Crawl
- 20 Burpees
- 40 YD Crabwalk (switch directions 1/2 way through)
6MoM
Mosey back to flag
flutter kicks x20 IC
COT
F1 – Disruption
Leaders provide disruption, and redirect people to a more advantageous location. Without leadership, people will continue to do the status quo. We lead from a position of love and want the best for the people that follow us. This way we can leave a legacy that will continue after we are gone.
F3 Portland 