AO: Lightning Rod
QIC: StrayCat
PAX: Kiwi, FreeLunch, Goon
Conditions
58F & Cloudy
Warm up
Side Straddle Hop (x12)
Windmills (x10)
Imperial Walkers (x10)
Third Grade Exercise (x10)
Scissor Arms (x10)
Jane Fondas (x10 ea side)
Mosey to the Bleachers
The Thang
PAX: Rotate one at a time running all the bleacher stairs while the rest repeat a set of exercises. Repeat these three sets until time runs out. We switched from bleachers to 800 M halfway through because we were disturbing someones sleep under the bleachers.
Exercise Set 1 –
10 Decline Merkins
20 Jump squats on bleachers (replaced by rows second time through)
30 Big Boys
repeat until runner comes back
Exercise Set 2 –
10 Dips
20 Step ups on bleachers with high knee (each side)
30 LBC (Hard count)
repeat until runner comes back
Exercise Set 3 (Runner did 800 M instead of bleachers from this point on) –
10 Diamond Merkins
10 Burpees
30 Leg Lifts
repeat until runner comes back
COT
We talked about having a growth mindset instead of a fixed mindset in your life. In F3 we call that You vs. You. It is better to grow and try new things in your life than to only do activities you can do successfully.
The woman that founded “Spanx” was asked how she became so successful. She related that her father use to ask the kids in her family, “what did you fail at this week?”. He was disappointed if they didn’t have an answer. If you are not failing at something, you are not growing and becoming the best version of you.
F3 Portland 