AO: Lava Field QIC: Danish PAX: Cliffhanger, Goon, Lumbergh Conditions 32F which was perfect for our sweatfest of a workout. Warm up 1 lap Mosey SSH x 30 Medium high knees x 20 3rd grade exercise x 15 30 squat hip complex Forward arm circles x 20 Backwards arm circles x 20 Bent halos x …
10/3/22 – Snoredom
Pax Danish, Free Lunch, Goon, Kiwi Warm up Mosey with stretches along the way. Finish with world’s greatest stretch. Beatdown Tabata – 45 secs on, 15 secs off 7 sets of: Merkins Dips High plank Leg lifts Bonnie Blairs Bear crawl/Crawl bear EMOM Frozen Freddies Flutter kicks Flutter jacks CIRCLE OF TRUST What’s your motivation? …
8/21/2022 – Scottish Delights
AO: Lightning Rod QIC: Danish PAX: Destroyer, Jelly Fish, Kiwi, Steamy Nix, Stray Cat, Walnut Conditions 60F and shvetty outside! Warm up Mosey to field SSH x 20 Halos x 15 Hill Billies x 10 Imperial Walkers x 10 3rd Grade Exercise x 10 Windmills x 10 The Thang 5 inverted rows then run across …
7/2/2022 – AMRAPPY
AO: Lava Field QIC: Danish PAX: Slash, Steamy Nix, Worthington (DR from Seattle) Conditions Mid 50s with the slightest wiff of rain Warm up Mosey around track SSH x 20 Slow high knees x 10 Side Lunges x 10 World’s Greatest Stretch x 3 each side Bear crawl 30 yards Crawl bear 30 yards The …
6/9/2022 – Grunts and Groans
AO: Lightning Rod QIC: Danish PAX: Artois, Bob Evans, Free Lunch, Stray Cat, Walkman Conditions I didn’t get a read on the temps but it was balmy. Perfect sweating weather. Warm up Mosey to track SSH x 20 Slow high knees x 10 Fast high knees x 20 Imperial Walkers x 10 Hill Billies x …
3/23/2022 – Get up and Murph
AO: Lightening Rod QIC: Danish PAX: Bob Evans, Herbie, Free Lunch, Stray Cat Conditions Warm up Mosey to track SSH x 25 Hill Billies x 10 Imperial Walkers x 10 Fast High Knees x 10 Right/Left hand on knee get ups SSH x 25 The Thang Sprint to Bleachers and back 10, 20 or 30 …
2/26/2022 – Polar Plunge
AO: Wilamette Park (Offsite AO for special event) QIC: Danish PAX: Kiwi, Lumbergh, Stray Cat, Houdini, Steamy Nix, Xbox, Slumberkins, Free Lunch (joined run with family), Walkman (joined Plunge) Conditions 34F and calm…but the water was a frigid 44F Warm up SSH x 20 FSH x 20 Slow High Knees x 10 Hill Billies x …
1/24/2022 – Couponicus Maximus
AO: Lightning Rod QIC: Danish PAX: Bob Evans, Free Lunch, Kiwi, Lumbergh, Steak Juice, Steamy Nicks, Stray Cat, Walkman Conditions 30F. Frigid, freezing and finger fracturing. Warm up FSH x 25 Halos x 15 SSH x 25 Hill Billies x 12 Imperial Walkers x 12 3rd Grade Exercise x 12 Mosey to field The Thang …
01/15/2022 – Fitness Class
AO: LavaField QIC: Danish PAX: Houdini, Stray Cat, Slash Conditions Very foggy and cold. Low 30Fs and finger shattering frost on the field. Warm up 400m mosey SSH x 25 SSJ x 25 Lateral Lunges x 16 Forward arm circles x 10 Backward arm circles x 10 Scissor Arms x 12 The Thang Holding our …
11/25/2021 – Mile to Marathon
AO: Lightning Rod QIC: Danish PAX: Free Lunch, Ghost, Lumbergh, Samurai, Slash Conditions 40F with a layer of murk in the air Warm up Mosey to track SSH x 25 Slow high knees x 10 Heel to nuts x 10 Halos x 10 Lateral lunges x 10 Butt kicks x 10 The Thang 100 squat …
F3 Portland 