AO: Lightning Rod
QIC: @Goon
PAX: @Two Dollars @Red Curry @Unicorn
DR: @Repo (F3 Phoenix)
Conditions: Beautiful 55deg & clear
- [it’s hard calling these kind of mornings the Gloom]
MISSION
Warm-O-Rama
SSH – IC – 26
Imperial Squat Walkers – IC – 10
3rd Graders – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Toy Soldiers – IC – 10
Partner Arms – OMC – 10sec
Scissor Claps – IC – 10
Slow Merkins – IC – 10
Monkey Humpers – OYO – 10
Penalty Burpees – OYO – 5
- [Give thanks for tardiness created by GPS allowing us to do Burpees!]
- MOSEY to the field
THE THANG
ROUND 1
10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS
Width of field = BearCrawl or Lunge Walks
10X JILLIAN MICHAELS / 10X X-FACTORS / 10X JUNGLE BOY SQUATS
Width of field = BearCrawl or Lunge Walks
400M RUN
ROUND 2
10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS
Width of field = BearCrawl or Lunge Walks
10X BONNIE BLAIRS (HC) / 10X MERKINS / 10X MONKEY HUMPERS
Width of field = BearCrawl or Lunge Walks
400M RUN
- [A few ran extra laps to pick up the six. It was great having a downranger sweat it out with us this morning. Thanks again Repo!]
MoM:
Protractor
COT:
Always Do Your Best – Your Best is Changing All the Time
Your best will depend on whether you are refreshed in the morning or tired at night. Your best will be different when you are happy as opposed to upset, or healthy as opposed to sick. Under any circumstances, simply do your best , and you will avoid self-judgement, self-abuse, and regret.
- [Conversation & appreciation for the efforts towards EH’n men to join us, to keep our numbers up, and to enjoy the benefits of F3!]
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: 08/03 – 08/06
- Brewery Series 5K in Astoria this Saturday: 07/01
- Expansion:
- Beaverton – Blue Steel, this Saturday Q.
- 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 [Portland]
- 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 [Sandy]
- Muddy Dash – Sunday, September 10 [Sandy]
- Seattle Spartan Trifecta Weekend – Saturday & Sunday, September 16 & 17 [Snohomish]
- GrowRuck Training Event – 38 Boise – September 15-17 [Boise, ID]
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