AO: Lavafield
QIC: Goon
PAX: Leprechaun, Steamy Nix, Blue Steel, Schweaty, Cliffhanger (joined partway through)
Conditions: 41deg, broken cloudy
DISCLAIMER
PLEDGE OF ALLEGIANCE
Warm-O-Rama
SSH – IC – 25
Arm Circles Forward – IC – 10
Arm Circles Backward – IC – 10
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Knee pulls to chest – IC – 10
THE THANG x4: [3 Fs of Veterans Day]
Merkin Mile – Route 66 – Elevens – Circle Up Dudes
MERKIN MILE:
400M Run [Think of a Veteran in your life and how they impacted the man you have become.]
Diamond Merkins – OYO – 20
400M Run [Who do you count on when you are down and out?]
Military Merkins – OYO – 20
400M Run [What are some of the ways the relationship with your veteran impacted your faith journey?]
Standard Merkins – OYO – 20
400M Run [What is a time in your life where you pushed yourself further than you thought possible and how did you overcame that trial?]
Wide Arm Merkins – OYO – 20
ROUTE 66: (10 yards between each exercise)
Burpees 1 … 2 … 3 … – … 10 … 11
ELEVENS: (10 yards between each exercise set)
Squats – 1 … BBS – 10 … run 10yards
Squats – 2 … BBS – 9 … run 10yards
—
Squats – 9 … BBS – 2 … run 10yards
Squats – 10 … BBS – 1
CIRCLE UP DUDES:
Step Ups – OYO – 15 (HC)
Derkins – OYO – 15
Dips – OYO – 15
COT:
Veteran’s Day is this week. Veteran’s Day is a day where we celebrate those who honorably served our country to protect the freedoms that many of us take for granted. My family has served in the Air Force, the Army, the Marines, the Reserves and the National Guard. They have completed many tours overseas and have been stationed overseas. I never served myself, so I would like to personally thank every veteran for their service. I also pray that those who have suffered physically or mentally in the line of duty, be uplifted by those around them.
“The true soldier fights not because he hates what is in front of him, but because he loves what is behind him” – G.K. Chesterton
F3 Portland 