AO: Lava Fields
QIC: Kikiwaka
PAX: @Goon, @1cent
Conditions: 30 degrees, frost on the field
DISCLAIMER
Warm-O-Rama
Mosey – 1 lap track
SSH – IC – 20
Arm Circles Forward/Backward – IC – 10
Halos – IC – 10
Daisy Pickers – IC – 10
Don Quixote’s – IC – 10
Monkey Humpers – IC – 10
Thang:
Sprint width of field, jog back, exercise repeat- do this for each 5 minute round below
5 minutes – Pull ups x5
5 minutes – Merkin x20
5 minutes – Squats x20
5 minutes – Burpees x10
5 minutes – Bonnie Blair x10 easy way 5 minutes – Big boys x20
5 minutes – Plank/push up x20
45 minute workout…had to remove last five minute round to finish on time. Sprint slowed as rounds progressed but pax pushed each other to dig for a little more
COT:
Talked about a book that my M and I read together called Getting to Zero by Jayson Gaddis (book about how to be in conflict in relationship) I want to bring intention in my life back to one of the concepts I appreciated
LUFU – listen until they feel understood.
Invitation to Pax to share around the concept of LUFU and if it’s s something they would find beneficial in their relationships (family/work)
F3 Portland 