AO: LavaField QIC: Lumbergh PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini Conditions A great partly sunny morning Warm up SSH x 20 IC Imperial Walkers x 10 IC 3rd Grade Exercise x 10 IC Windmills x 10 IC Butt Kickers x 10IC Scissor Arms x 10 IC Runners Lunge x 10 IC (each …
(02.11.23) – Courtyard’s love coupons too!
AO: LavaField QIC: Lumbergh PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix Conditions Perfect! Warm up SSH x 20 IC Seal Claps x 10 IC Arm Circles x 10 IC (Fwd & Bkwd) 3rd Grade Exercise x 10 IC Windmill x 10 IC Halos x 10 IC The Thang Merkin Mile 25 Merkins Run 400m …
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(01.21.23) – Forrest Gump has nothing on us!
AO: LavaField QIC: Lumbergh PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun Conditions Cold and foggy, the Portland way! Warm up 1200m lap SSH x 15 3rd Grade Exercise x 15 Daisy Pickers x 5 (each leg) Quad Stretch x 5 (each leg) Downward Dog x 5 Calf Stretch x 5 (each leg) Slow High …
Continue reading "(01.21.23) – Forrest Gump has nothing on us!"
(01.04.23) – Courtyard’s love coupons too!
AO: Lightning Rod QIC: Lumbergh PAX: Red Curry, Free Lunch, Goon Conditions 36 degrees and wwwwwwwwwwwwwwwwwindy! Warm up Mosey to the parking lot to round about and back SSH x 20 IC Seal Claps x 10 IC Arm Circles x 10 IC (Fwd & Bkwd) 3rd Grade Exercise x 10 IC Windmill x 10 IC …
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(12-30–22) Friday’s Finest Grinder
AO: Lightning Rod QIC: Lumbergh PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry Conditions Damp and warm, it's a tropical heat wave! Warm up SSH x 20 3rd Grade Exercise x 10 Scissor Arms x 10 Windshield Wipers x 10 Scissor Kicks x 10 World's Greatest Stretch x 5 (alternate to other leg) Alternating Shoulder …
(12.17.22) – Don’t Run Out of Gassers
AO: LavaField QIC: Lumbergh PAX: Kikiwaka, Cliffhanger, Blue Steel, Output Conditions Great start to the holiday season!! Warm up 400m lap SSH x 15 3rd Grade Exercise x 15 Slow High Knees x 10 Monkey Humpers x 10 Scissor Arms x 10 Alternating Shoulder Taps x 10 SSH x 15 The Thang Line the PAX …
(09.21.22) – Stadium Stairway to Heaven? (OTB)
AO: LavaField QIC: Lumbergh PAX: Goon, Steamy Nix, Slumberkins Conditions 50(ish) degrees, a few rain drops, dark and gloomy....ready to feel the burn! Warm up 400 m mosey SSH x 20 IC Imperial Walkers x 10 IC 3rd Grade Exercise x 10 IC Windmills x 10 IC Squats x 25 Easy Count IC Scissor Arms …
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(07.01.22) – Courtyard Chaos
AO: The LGauntlet QIC: Lumbergh PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids) Conditions Dark, slight chill in the air, little drizzle....perfect gloom for a crushing beatdown! Warm up SSH x 20 ICSeal Claps x 10 ICArm Circles x 10 IC (Fwd & Bkwd)Scissor Kicks x 10 ICFlutter Jacks x 10 ICWindshield Wipers x …
(05.02.22) – Cardio, Core equals SORE
AO: Lightning Rod QIC: Lumbergh PAX: Kiwi, Free Lunch Conditions Mild spring morning, rain soaked ground but all around solid day at the LR! Warm up SSH x 20 IC3rd Grade Exercise x 15 ICSlow High Knees x 15 ICMonkey Humpers x 10 ICWindmills x 15 ICScissor Arms x 15 IC The Thang Neighborhood mosey, …
(04/23/22) – Good MANing To Ya!!
AO: OTB --> Canby Grove Christian Center (Estacada First Baptist Church Men's Retreat) QIC: Lumbergh PAX: Deacon, Ghost, Stray Cat, Mad Dog, Fishman, Output, Rubik, and 5 FNGs (Hoist, FlashCube, Puddles, Catan, CReality) Conditions Cool and damp, perfect gloom for sharpening iron. F3 Mission F3 stands for Fitness, Fellowship, and Faith. We come together to …
F3 Portland 