AO: Lightning Rod
QIC: @Goon
PAX: @Red Curry
Conditions: 34deg, cold with a still frosted over field
MISSION | PRINCIPLES | DISCLAIMER
F3 is a community of men holding one another accountable to become better.
Fitness is what brings us together,
Fellowship is what creates long lasting relationships, and
Faith is what motivates us to serve and improve our communities.
Warm-O-Rama
SSH – IC – 29
Imperial Squat Walkers – IC – 10
Don Quixote’s – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Partner Arms – OMC – 10sec
Halos – IC – 10
Perfect Merkins – OYO – 5
BDE Burpees – OYO – 5
- MOSEY to field
The Thang: Moana’s Revenge
Beatdown consists of 3 exercises:
–Perfect Merkin: hand release at the bottom and shoulder tap to each arm at the top
–We’re Not Worthy (Moana style): On knees, holding coupon. Arms above head, drop coupon down forward (while holding COUPON w/ straight arms) to legs. Return up to vertical position. Add Shoulder Press.
–BDE burpee: Burpee, Bonnie Blair, Squat – jump back into burpee
–EMOM timer for 5 minutes.
Every time the EMOM timer goes off, PAX do 5 X-Factors (HC)
Round 1:
- 30 perfect merkins
- Bearcrawl 20yards, Mosey back
- 20 We’re Not Worthy
- Sprint 20yards, Mosey back
- 10 BDE burpees
- Backpedal 20yards, Mosey back
Round 2, -10 reps:
- 20 perfect merkins
- Bearcrawl 20yards, Mosey back
- 10 We’re Not Worthy
- Sprint 20yards, Mosey back
Round 3, -10 reps:
- 10 perfect merkins
- Bearcrawl 20yards, Mosey back
[Picked up the 6 to finish out all 3 rounds together]
Minutes Of MARY:
Gas Pumpers – IC – 10 (knees to chest & back out, feet off the ground)
Hello Dollies – IC – 10 (feet in/out, off the ground)
Freddy Mercury – IC – 10
COT:
“We are what we repeatedly do. Excellence then, is not an act, but a habit.”
– Aristotle, Greek philosopher
F3 Portland 