AO: #ao_oakery
Q: @Goon
PAX: @Ghost (Eagle Creek, OR) @Fishman [Eagle Creek, OR] @Output (Eagle Creek, OR)
FNGs: None
COUNT: 4
WARMUP:
SSH
Grandpa Jacks
Imperial Squat Walkers
Michael Phelps
Arm Circles
Partner Arms
Leg Swings
Mosey to bring coupons to parking lot.
THE THANG:
3 sets of exercises, x15 ea. Then 2 laps. Repeato x3. Pick up the 6 with Lieutenant Dan’s and Rows for the last round…
Round 1: Swings, Squirrels, Merkins – 2 laps
Round 2: Single leg dead lifts, Grip Strength walk, Man Makers – 2 laps
Round 3 (10 of each for time): X-Factors, Big Bois, Burpees – 2 laps
YHC totally spaced his Q, but came up with this based on something I was reading yesterday from Michael Easter’s 2% email.
MARY:
Mosey with coupons to benches.
20 weighted step ups with coupons in front rack position.
ANNOUNCEMENTS:
Expansion going good in Beaverton & Milwaukie.
CSAUP at Ghost’s next Saturday, 07/29!
August CSAUP is Timberline Trail, 08/03 – 08/06.
Mud runs in September. A few PAX are signed up for Terrain Race on Saturday 09/09.
Check announcements page for any others.
Discussions about feeling the gaps in F3 workouts. Show yourselves grace and then hold yourselves accountable to bettering yourselves as fits into your lives & schedules.
COT:
“HAPPINESS. — A butterfly, which when pursued, seems always just beyond your grasp; but if you sit down quietly, may alight upon you.”
— L. in The Daily Crescent (June, 1848)
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