1.2.23 Burpees!

AO: Lightning Rod

QIC: Straycat

PAX: Goon, Red Curry

Conditions: 35 and windy

Warm up

  • SSH x 20 IC
  • Windmills x 10 IC
  • Slow High Knees x 10 IC
  • Fast High Knees x 10 IC
  • Butt Kickers x 10 IC
  • Jane Fondas x 10 IC each side

The Thang

Mosey to Track (repeat for time these three sets of exercises)

  • 10 Burpees
  • Bear Crawl 20 Yds
  • 10 Burpees
  • Crawl Bear back 20 Yds

  • 20 Rows
  • 20 Bonnie Blaires

  • 10 Burpees
  • 20 Yds Crabwalk
  • 10 Burpees
  • 20 Yds Crabwalk back (face other direction)

We ended doing 100+ burpees

COT

New Year sharing about goals.

Goon: Blog at work, Side hustle (CAD), Grow F3 Portland

Red Curry: Focus on Health and Fitness

StrayCat: Freediving and Build Garage

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