AO: Lightning Rod
QIC: @Extra Credit (F3 Inland Empire
PAX: @Good, @Rip, @Stray Cat, @Free Lunch, @Red Curry
Conditions: 45deg Nice cloudy weather
WARM O RAMA
SSH, Michael Phelps, Good Morning, Flying Nun Big arm circle+Hallelujah, Don Xiote, Monkey Humper
What does the fox said song – SSH on regular lyrics + Burpees – When the fox bark + sing what does the fox said
4 min Mosey to the football field
The Thang
B. O. M.B.S
50 Burpees with push up
100 Overhead Preas
150 Merkins
200 Big Boy Sit ups
250 Squats
PAX 1 – workout
PAX 2 – run across the width of the football field back and forth
We did not finish. Have to cut off at 6.10
4 min Mosey to the shovel flag.
MARY
Baby Shark song 1.33 min abs work out
COT
Count o Rama 6
Name O rama
FNG – None
Share + Pray + Praise report
Marriage is hard
Divorce is hard.
Choose your hard.
Obesity is hard.
Fit is hard.
Choose your hard.
Being in debt is hard.
Being financially disciplined is hard.
Choose your hard.
Communication is hard.
Not communicating is hard.
Choose your hard.
Life will never be easy.
It will always be hard.
But we can choose our hard.
Choose wisely!
F3 Portland 