(01.21.23) – Forrest Gump has nothing on us!

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun

Conditions

Cold and foggy, the Portland way!

Warm up

• 1200m lap
• SSH x 15
• 3rd Grade Exercise x 15
• Daisy Pickers x 5 (each leg)
• Quad Stretch x 5 (each leg)
• Downward Dog x 5
• Calf Stretch x 5 (each leg)
• Slow High Knees x 10
• SSH x 15

The Thang

Line the PAX up the endzone

Round 1:

• 100 Freddie Mercuries
• Sprint 100 yards and mosey back
• 100 Flutter Kicks (HC)
• Sprint 100 yards and mosey back
• 50 Side Crunches (Each Side)
• Sprint 100 yards and mosey back

Round 2: Head to the Bleachers

• 50 Step Ups (25 each leg)
• Sprint up the stairs and down the back side, return to original spot
• 50 Squats
• Sprint up the stairs and down the back side, return to original spot
• 50 Monkey Humpers
• Sprint up the stairs and down the back side, return to original spot

Round 3:

• 100 LBX’s
• Run 400m @ 100% pace
• 75 LBC’s
• Run 400m @ 75% pace
• 50 Leg Raises
• Run 400m @ 50% pace
• 25 Big Bois
• Run 400m @ 25% pace

COT

2023 Goal Check In

Check in with the PAX to see what is going right or challenged thus far with their goals. Also, looking to see if some don’t have any goals yet, help them to unlock potential.

That’s a wrap

-Lumbergh