AO: Lightning Rod
Weather: 62, overcast, no wind
Q: Jellyfish PAX: Goon, Herbie, Alimony from SEA, Diablo from ATL
Warmups
Slow high knees 20x
Side shuttle hop 15x
Daisy pickers 5 count each leg
Halos – 10x
The Thang:
Partner up at the front doors of the school.
Rifle carry coupon round statue.
Squat until partner returns. Switch.
Repeat 4 times.
Mosey on down to the field
Patriot run 800m
Line up on field.
20 – big boys on goal line
20 – merkins at 50
20 – foot to hand hops – basically a burpee without the merkin
Rinse and repeat.
Mosey back
6MoM – 15 frozen Freddie’s or yogi’s choice depending on time.
COT – Friends keep us coming back. It’s a pleasure to know everyone and meet new people. I consider everyone here a friend and that is what makes working out in the morning a highlight of my day.
F3 Portland 