06.22.2023 – 40 for 4

PRINCIPLES | DISCLAIMER | MISSION

Warm-O-Rama

SSH – IC – 30

Imperial Squat Walkers – IC – 10

Don Quixotes – IC – 10

Harry Rockettes – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 20

Arm Circles Backward – IC – 20

Scissor Claps – IC – 10

Slow Merkins – IC – 10

MOSEY around the track for a lap

Extra Lil 1/2 THANG:

1 PAX would call an exercise for the other PAX while they flipped the tire over 3 times.

We did Burpees, Merkins & Monkey Humpers

• [YHC can’t resist tire flipping when it’s just sitting there waiting to be flipped over & over.]

The THANG:

(20 Exercises per sideline, 40 total each)

Round 1: Burpees & Sprinting

20 Burpees — Sprint to the 20 yard line — 20 Burpees — Sprint back.

Round 2: Squrls & Coupon Carries

20 Squrls* — Coupon Carry to the 20 yard line — 20 Squrls* — Coupon Carry back.

Round 3: Overhead Presses & Rifle Carries

20 Overhead Presses — Rifle Carry to the 20 yard line — 20 Overhead Presses — Rifle Carry back.

Round 4: X-Factors, Bear Crawl & Crawl Bear

20 X-Factors (HC) ** — Bear Crawl to the 20 yard line — 20 X-Factors (HC) ** — Bear Crawl back.

• [We all got through the 4 rounds, plus a little extra credit here & there to pick up the 6!]

MoM:

Mountain Climbers – IC – 20

Low Plank Jacks – IC – 10

J Lo’s – IC – 10

Jane Fondas – IC – 10 (each leg)

COT:

James Clear Quotes from his 3-2-1 email:

• “Your problems adjust to their true level of importance after a hard workout and a good night of sleep.”
• “It’s rarely doing the work that is hard, it’s starting the work. Once you begin, it’s often less painful to continue working. This is why—in the beginning—it is often more important to build the habit of getting started than it is to worry about whether or not you are doing enough.”
• [Had some great mumble about just simply doing things & simply getting started. Just do it. Don’t complicate things.]

ANNOUNCEMENTS:

• Trying for 1 CSAUP a month. May’s was a Double Ruck, Double Beatdown & BBQ! Anyone can create & lead CSAUPs or 2nd F opportunities.
  • Potential future CSAUPS: Beacon Rock Coupon Carry, Mopin River Ruck/Camp/River Raft
• Timberline Trail in August.
• Brewery Series 5K in Bend this Saturday
• Day Hike on Hood, this Saturday. Led by Output
• Expansion:
  • Beaverton – Steamy Nix, this Saturday Q. Current AO name is The Deep End.
  • Milwaukie – The Paddock. Should be able to plant a flag once we can EH some new folks.
• Obstacle Course Races:
  • Rugged Maniac Race – Saturday, July 1
  • Muddy Kids (family) – Saturday, July 22 [Sherwood]
  • Muddy Princess (Women only) – Sunday, July 23 [Sherwood]
  • Mud, Sweat & BBQ – Saturday, August 12 [Woodburn]
  • Terrain Race – Saturday, September 9
  • Muddy Dash – Sunday, September 10

• [Discussed best practices for getting announcements out to entire group & possible on a calendar.]