AO: LightningRod
QIC: Goon
PAX: Leprechaun, Stray Cat, Herbie, Free Lunch, Red Curry, Walkman [down range]
Down Range: Walkman from Bend, OR
Conditions: 34deg, Clear
DISCLAIMER
Warm-O-Rama
SSH – IC – 25
Imperial Walkers – IC – 10
3rd Graders – IC – 10
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Arm Circles Forward – IC – 10
Arm Circles Backward – IC – 10
Halos – IC – 10
Knee pulls to chest – IC – 10
- MOSEY to field
1/2 THANG: Chumba-Burpee (to the song, Tubthumper by Chumbawamba)
Start with SSH at beginning of song
Every time they say, “I get knocked down, but I get up again” you do a burpee.
While not doing burpees, you are continuously doing SSH.
In the end, you will do about 27 burpees.
THE THANG: LALA Land Workout
The PAX lined-up along the end-line for the first of many rounds of Legs, Arms, Lungs, and Abs (LALA).
Round 1:
- Lunge walk to the 10 yard line
- Crab walk or bear crawl back
- 50% pace run to 10 yard line, sprint back
- 10 – LBCs IC
- Repeat 3x, increase 10 yards/10 reps each time
- Pick up six w/ alternating BBS & Merkins, 10ea.
Round 2: (Partner up for the following round)
- Air-squats IC x 50 (between partners)
- With partner, wheel barrel to 25, switch and continue to 50
- sprint to end line, 50% pace on 100 yrd return.
- Double-Ds – 50 IC
- Repeat 1x
6 Minutes Of MARY:
Flutter Kicks – IC -20
American Hammer – IC – 20
Freddy Mercury – IC – 20
LBCs – IC – 20
Plank Jacks – IC – 20
High Plank / Low Plan IC
COT:
Living Life as the One in the Arena
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
– Theodore Roosevelt, The Man in the Arena Speech
…
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.”
—
“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly;”
Dust, sweat, and blood. Here’s the second takeaway from Roosevelt’s speech… Stepping into the arena is going to come with challenges. Expect them and confront them. We’re often tempted to quit when the struggles rise up. Instead, when things get uncomfortable, lean into the challenges. What we do in those moments is often what separates success and failure.
F3 Portland 