01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD

AO: Lightning Rod

QIC: @Goon

PAX: @FreeLunch @StrayCat

Conditions: 30deg, clear

5 Pricinples & DISCLAIMER

Warm-O-Rama

SSH – IC – 25

Don Quixotes (Windmills) – IC – 10

Harry Rockettes – IC – 20 (10ea leg)

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

Halos – IC – 10

Wrist stretches (Push/Pull)

Imperial Walkers – IC – 10

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.

Hahaha, YHC forgot the SSH while not doing burpees. Please forgive my lapse in memory.
We each added 25 burpees to the #MABA tally.

The Thang: Weekend Getaway AMRAP WOD

AMRAP in 5 Minutes

Rest 3 minutes

Rinse & Repeat x3

Everyone got to Fall Down & Get Back Up Together many times. Varied between 40-100 MABA Burpees! Way to go PAX!!!
Good modifications to stay healthy, strong and moving.
Simple mosey/mumble chatter walk back to the Lightning Rod

COT:

“Consistency before intensity.

Start small and become the kind of person who shows up every day. Build a new identity.

Then increase the intensity.”

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 11/24/2022

Don’t rush the process. Trust the process.

Great mumble chatter about how this affects our daily lives, our consistency in life, and our fathering.
Announcements
- Silver Falls Buck Mountain Run – Saturday, February 25th
- Polar Plunge Portland – Saturday, March 11th
  - Discuss about forming official F3 team
  - Do beatdown before 5K run and then Plunge
- Oregon Brewery Series 5K Run/Walk/Family friendly strolls.
  - Start & end at Brewery. Differing breweries each time.
- As a Region, let’s plan for a CSAUP and/or 2nd-F event monthly or twice a month.
  - Beacon Rock Coupon Crawl
  - Crucible of doing a beatdown at each AO in a single morning. Then BBQ or lunch.
  - Convergence on Hood River & Pendleton
Let’s make sure the Hood River & Pendleton are each on the F3Nation and F3Portland websites & Slack.