AO: Lightning Rod
QIC: Goon
PAX: @Stray Cat, @Free Lunch, @Red Curry
Conditions: 40deg, slightest of sprinkling from
DISCLAIMER
Warm-O-Rama
SSH – IC – 27
Imperial Squat Walkers – IC – 10
Don Quixote’s – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Partner Arms – OMC – 10sec
Halos – IC – 10
Body Builders – IC – 10
** Body Builders = 8-count Burpee w/ Jack out & in at the bottom of the Merkin **
- MOSEY to field/stairs
1/2 Thang: Stairs PreSome
Someone calls out exercise for PAX while that person goes up stairs & does 5 burpees.
Returns down stairs for next PAX to callout exercise & then upstairs for 5 burpees.
Repeat qty. = PAX count [4]
- [Did Burpees, Jump Squats, Inverted Rows & Peter Parkers]
Thang: 22s
22s = 20-2, 16-6, 12-10, 8-14, 4-18 [totalled 60 Burpees & 50 Merkins!!!]
- 22s: Burpees & Merkins
- 400M Run
- [Picked up 6 w/ Burpees & last 400M to be ran.]
Extra 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.
- [We struggled a bit with keeping up with all the SSHs. But we all put in the effort and got them and 25 burpees done.]
MOSEY back to Flag Pole
6 Minutes Of MARY:
American Hammers – IC – 20
Protractor
- [Got around the group 3 or 4 times. Had some great movement callouts happen]
COT:
“Be tolerant with others and strict with yourself.” – Marcus Aurelius
Do hard things. But don’t necessarily expect it of others.
Hold yourself to the highest standard that you can & don’t judge others to that same standard. Be better.
- [There was some really good conversation about different interpretations of the Marcus Aurelius quote.]
- [Announcements of Silver Falls Trail Run & team-based Polar Plunge.]
- [@Red Curry reiterated the need to seek out organic produce & utilize farmer’s market as much as possible.]
F3 Portland 