AO: Oakery QIC: Output PAX: Deacon, Rubik, Ghost Conditions 60 degrees and dry. Warm up 26x IC Side Straddle Hop 6x IC (each direction) Arm Circles 13x IC Monkey Humpers 13x IC (each side) Jane Fondas 13x IC (each side) Leg Swings Mosey to Coupons and with Coupons around school The Thang Mosey to coupon …
09.08.22 Core-y Arms
AO: Oakery QIC: Deacon PAX: Dad Joke, Fireman, RAM, Revolution, Ghost Conditions 60 degrees and dry. Warm up Sun Salutation Stretch 7x IC Reachers 7x IC Windmills 14x IC Arm Circles 7x IC Halos 7x IC Hip Circles 1 minute Falmingos each side The Thang Mosey to coupon area 30 seconds on/15 seconds off (2 …
08.25.22 The Gambler
AO: Oakery QIC: Deacon PAX: Rubik and Fireman Conditions Nice and dry. Warm up Sun salutation stretchingKnee Therapy (IC:)Bridge (10x)Modified Jane Fondas (10x each side)Single Leg Raises (10x each side)Single Leg Bridge (10x each side)Squats (10 x)Side Shuffle The Thang Each PAX stands at a coupon station. The front man draws a card and leads …
07.27.22 – Hot Laps
AO: The Oakery QIC: Deacon PAX: Deacon, Output, Ghost Conditions 50ish degrees, dry Warm up SSH x 10 IC Penny Pickers x 10 IC Arm Circles, Small to Large (4 count) 2x5 IC Mt. Climbers 10x IC (Mosey around the school to Coupons) The Thang Shuttle circuit: One man is always running while all others …
07.12.22 – Follow the Leader
AO: The Oakery QIC: Deacon PAX: Conditions About 60F and partly cloudy, but nice and dry Warm up Flexibility Routine: Neck stetches Child's pose Lat stretch Side arm stretch Cobra push ups Lying knee tuck Glute stretch Hip swivel Low squat to pike Low lunge Twisting lunge Rocking frog Low squat to pike The Thang …
06.23.2022 – 75 Down
AO: The Oakery QIC: Deacon PAX: Deacon, Rubik, Output Conditions Another perfect spring morning Warm up SSH x15IC Slow High Knees x15IC Fast High Knees x15IC Big Arm Circles Forward x15IC Big Arm Circles Forward x15IC 3-Year-Old Exercise x15IC Mosey around parking lot loop twice, doing one Merkin each time a car passes. Get coupons …
06.21.2022 – Get a Grip!
AO: The Oakery QIC: Deacon PAX: Output, Deacon, Dad Joke, Ram, Rubik Conditions Perfect spring day Warm up SSH x 20IC Pike Stretch Imperial Walkers x20IC Reach-Up Stretch Halos x20IC Arm Circles Squat Jumps x20IC Scissor Arms x20IC Cobra Stretch Windmills x20IC Mosey around to pick up coupons then mosey with coupons to the playground. …
05.12.22 – Hug the Ground
AO: The Oakery QIC: Deacon PAX: Dad Joke, Mad Dog, Fishman, Ghost, Output Conditions High 40s and overcast but only damp in the grass Warm up Sun salutation SSH 19x Mosey with Burpees for traffic Partner mosey with coupons to grass The Thang Hug the Ground (Across the grass each way) Bear Crawl Crawl Bear …
F3 Portland 