AO: Oakery
QIC: @Goon
PAX: @Ghost @Output @Water Fight
Conditions: 36deg, clear
MISSION | PRINCIPLES | DISCLAIMER
Warm-O-Rama
Slaughter Starter: Burpees – OYO – 20
Low slow squats – IC – 10
Carolina dry docks (pike pushups) – IC – 15
Overhead claps – IC – 20
1/2 Thang: Black Mamba Run
2 laps of Pax snake their way through the slow loving line.
1 lap of 1 Burpee Black Mamba Run
- [someone recognized the workout names being called out. Someone who wasn’t even at Lightning Rod the day earlier 😉 ]
The Thang: Gold Rush Beat Down
Wheel barrow as partners in between every 2 parking lanes.
Reps correspond to the yard line you are at.
10 donkey kicks
20 hand release merkins
30 Bonnie Blairs
40 Air Squats
50 LBCs
40 Air Squats
30 Bonnie Blairs
20 Hand Release Merkins
10 donkey kicks
7 jungle boy squats in the end zone
Pickup 6 = helping to complete the numbers per team
- [Had some good music playing. Heard some good mumble chatter about different body parts being worked. Got some good groans.]
More Thangs: BTTW
BTTW waterfall
Pax wall sit and 1 does BTTW at a time.
Repeato 3 times
MOSEY to Coupons
Squrls – IC – 10
MOSEY back to flags
Minutes Of MARY:
Mountain Climbers – IC – 20
Plank Jacks – IC – 10
Pickle Pounders – IC – 10
J-LOs – IC – 15
American Hammers – IC – 20
- [Showed some new workouts, or possibly just new names to the PAX. There was a joyful enthusiasm of pain throughout.]
COT:
“When wealth is lost, Nothing is lost.
When health is lost, Something is lost.
When character is lost, All is lost.”
– Billy Graham
- [Yes, even the COT was a repeat. YHC wanted to show appreciation & gratitude for our Guest Q (’88, from Gold Rush) yesterday by repeating his workout, almost to the T. Good stuff to be had by all.]
F3 Portland 