AO: Lightning Rod QIC: @StrayCat PAX: @Goon @Red Curry @FreeLunch Conditions: 33deg. Wet ground but no rain DISCLAIMER Warm-O-Rama SSH - IC - 20 Slow High Knees - IC - 10 Harry Rockettes - IC - 10 Halos - IC - 10 Jane Fondas - IC - 10 (each side) Third Grade - IC - …
02.06.2023 – Killer B’s redux
AO: Lightning Rod QIC: StrayCat PAX: Goon, Free Lunch, Red Curry Conditions: 35 deg. Misty Rain DISCLAIMER Warm-O-Rama SSH - IC - 25 Slow High Knees - IC - 8 Scissor Arms - IC - 10 Halos- IC - 10 Toy Soldiers - IC - 10 Arm Circles Forward - IC - 10 Arm Circles …
01.11.2023 Centurion
AO: Lightning Rod QIC: Straycat PAX: Freelunch, Goon, Red Curry Conditions: 45deg, wet ground but no rain DISCLAIMER Warm-O-Rama SSH - IC - 20 Big Forward Arm Circles - IC - 8 Big Backwards Arm Circles - IC - 8 Scissor Arms - IC - 8 Jane Fondas - IC - 10 each side Toy …
1.2.23 Burpees!
AO: Lightning Rod QIC: Straycat PAX: Goon, Red Curry Conditions: 35 and windy Warm up SSH x 20 IC Windmills x 10 IC Slow High Knees x 10 IC Fast High Knees x 10 IC Butt Kickers x 10 IC Jane Fondas x 10 IC each side The Thang Mosey to Track (repeat for time …
12.5.22 One percent better than Yesterday
AO: Lightning Rod QIC: StrayCat PAX: Goon, Herbie, Red Curry, FreeLunch Conditions: 30 and icy (careful out there). I'm a little sad the snow is all gone. Warm up Side straddle hop x30 IC But Kickers x 12 IC 3rd graders x 10 IC Slow High Knees x 12 IC Fast High Knees x 10 …
Continue reading "12.5.22 One percent better than Yesterday"
10/14/2022 – Audible
AO: Lightning Rod QIC: StrayCat PAX: Kiwi, FreeLunch, Goon Conditions 58F & Cloudy Warm up Side Straddle Hop (x12) Windmills (x10) Imperial Walkers (x10) Third Grade Exercise (x10) Scissor Arms (x10) Jane Fondas (x10 ea side) Mosey to the Bleachers The Thang PAX: Rotate one at a time running all the bleacher stairs while the rest repeat a …
09.05.22 StrayCat’s Weaknesses
AO: Lightning Rod QIC: StrayCat PAX: Leprechaun, Goon Conditions 50 degrees and dry. Warm up 20xIC SSH 10xIC Butt Kickers 10xIC halos 10xIC Low High Knees 5xIC Big Arm Circles Forward (then 5xIC backwards) 10xIC Third Grade Exercise 10xIC Windmills Mosey to Field The Thang (on your own) 20 Thrusters 40 YD Bear Crawl 20 …
8/26/22 IPC Week -1
AO: Lightning Rod QIC: Stray Cat PAX: Free Lunch, Steamy Nix, Kiwi, Goon, Herbie, SoundMachine (down ranger) Conditions Sunny around 60 F Warm up 20xSide Straddle Hop's10x Windmills10x Halos10x Slow High Knees10x Fast High Knees10x Butt Kickers Mosey to Field The Thang (IPC 2020 week 0) 50 Air Squats 40 Big Boys 30 Merkins 20 …
8/5/22 Clever Title Here Redux
AO: Lightning Rod QIC: Stray Cat PAX: Free Lunch, , Kiwi, Walnut Conditions Sunny around 60 F Warm up 25xSide Straddle Hop's12x Third Grade Exercise12x Halos10x Side Lunges10x Scissor Arms Mosey to Field The Thang 50 yds Crab Walk 50 yds Bear Crawl 10 yds Dead Bug Shuffle 80 yds Lunge Walk 10 yds Dead …
07.18.22 – Stairs. Lots of Stairs.
AO: Lightning Rod QIC: StrayCat PAX: Kiwi, Jellyfish Conditions Sunny, high 50s Warm up SSH x20 IC Slow High Knees x10 IC Fast High Knees x 10 IC Butt Kickers x 10 IC Oil Derricks x 8 IC each side Big Arm Circles x 10 IC Big Arm Circles Reverse x 10 IC Jane Fondas …
F3 Portland 