QIC Free Lunch PAX: Walkman, Slash, Herbie, Jellyfish, Steamy Nix, Bob Evans, Sound Machine (DR from Dallas!) Weather: wet after rain and 43 Warm ups: STH x20/ 3rd Grades x 10/ Daisy Pickers 10ct each side/ partner pec and shoulder stretch 90 and 45 degrees/ slo hi knees/ mosey to field 45 sec on 5/ …
7 Stations of Partner Work
AO: Lightning Rod Q: Free Lunch PAX: Walkman, Kiwi, Jellyfish Warmups: pretty standard SSHops, Legs hammy's etc. plus arm/shoulder partner stetches Beatdown: TABATA 1min on 20sec off until end 7 cone: each a partner excercises Wheelbarrel Squats Merkins Resisted Boadjump- HiLo coupon twist Big Boys (waste) Plank Dummy Pass (hold plank s one guy straight …
Monday Feb. 28th Italian Tune-Up w/ coupons
Weather: 55 and pure steady rain on/off Q: Free Lunch PAX: Danish, Kiwi, Stray Cat Warm ups: Side Straddle hops/ Ham Scoops/ 3rd Graders/ 10 count Partner Pec Stretch 0 and 45 degree- Mosey to field:The Thang: Italian Tune Up(An Italian tune-up is when you drive the car at full-load for a brief period of time to get …
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8.9.2021- 3M Core 10-4 Murder Bunny Go Time (w/ Coupons)
AO: Lightning Rod QIC: Free Lunch PAX: Danish, Ghost, Kiwi, Whitney, Lumbergh, Walkman, welcomed FNG- Burn Deck Conditions: 57 and overcast, excellent Warm Up: Side Straddle Hops x25, 3rd Graders x15, Windmills x15, Quad Stretch 10 count, Hammy Stretch 10 count Mosey to the field by tennis courts The Thang: Starting at bottom of hill …
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“3M Special”: Core Workout with Special Sauce
AO: The Gauntlet CONDITIONS: SMOOTH, PARTLY CLOUDY, LOW-MID 60S PAX: SLASH, WALKMAN, KIWI Q: FREE LUNCH WARMUP:SideStraddles 25x Windmillls x15 3rdGraders x15 Arm Circles Forward/Backward x12 Yoga Scorpion Stretch THE THANG “3M Special” The "M " is 5 markers/ cones placed in the shape of letter Mtoday it was 30 yards apart (adjust as you …
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July 9 Monster Walk Merkin Mashup w/coupons
AO: Lightning Rod PAX: Slash, Stray Cat, Danish, Herbie, Kiwi, QIC: Free Lunch Conditions: 57 slightly overcast. Perfect. Warmups: side straddle hops, arm circles fwd/bkwd, hammy stretches The Thang: Demonstrate/ agree on proper Merkin Form for this beatdown. Butt up, straight back, feet together, nothing touches ground below chest, full arm extension. Partner up: Coupon …
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Merkins to Exhaustion: Form Over Reps!
AO: Lightning Rod VQ: Free Lunch PAX: Bunny, Lumbergh, Slash, Samurai, Kiwi, Ghost, Sellers (down ranger F3 Atlanta) Conditions: sunny and clear 50 degrees Warm ups: Side straddle hops/ 3rd grade / Monkey Humpers/ fast high knees/ scorpion stretch (for shoulders)/ wrist and forearm stretch/ mosey to track The Thang: Partner up then Merkins form …
F3 Portland 