AO: Lightning Rod QIC: Slash PAX: Danish, Leprechaun Conditions Sunny, high 50s, full of Friday summer energy Warm up SSH x20 IC Dive bombers x10 Reverse snow angels x12 French doors x15 Tin soldiers x15 Crooked merkins x5 each side The Thang "Warm up" Follow the leader bear crawl. Crawl towards sidewalk transition to lateral …
05.11.22 – Row Your Boat
AO: Lightning Rod QIC: Slash PAX: Danish, Herbie, FreeLunch, BobEvans Conditions Low 40s, dry with a beautiful sunrise coming on up. Bob Evans forgot his coupon, so he did all this with a boulder, hahaha. Warm up Mosey lap Fast High Knees x20 IC Plank clocks x12 IC Reverse snow angles x12 IC Halos x10 …
04.16.22 – Terrible Tens
AO: LavaField QIC: Slash PAX: SteamyNix, Leprechaun, Slumberkins Conditions Upper 40s, dry with a beautiful sunrise coming up over the field. Warm up Mosey lap Halos x10 IC Forward + Reverse Shoulder circles x10 each way Seal claps x10 IC Squats jacks x12 IC Down dog hold x10 IC Shoulder taps x10 IC The Thang …
04.01.22 – Bunny Hill
AO: LightningRod QIC: Slash PAX: SteamyNix, Danish, StrayCat, Walkman, Jellyfish, Kiwi, FreeLunch, Herbie Conditions Low 40s, dry (at least in the air, on the grass was another story!). Warm up SSH x20 IC Oil Riggers x10 IC each side (1 leg at a time) Slow high knees x10 IC Old Man Test - take your …
2.23.22 – Palindrome of Pain
AO: LightningRod QIC: Slash PAX: SteamyNix, Danish, Lumbergh, Bob Evans, StrayCat, Walkman Conditions Cold! Low 20s and felt like 15 with wind chill. Warm up SSH x30 IC Mosey to track and drop coupons by the bars. 200m mosey The Thang EMOM for 5minutes: 2 coupon swings 2 gorilla rows 3 rows on bar2 gorilla …
02/11/2022 – Coupons Marching
AO: LightningRod QIC: Slash PAX: SteamyNix, Danish, Lumbergh, Bob Evans, Free Lunch, Kiwi Conditions Dry mid-40s feeling-good Friday vibe. Warm up SSH x25 IC Fast feet x10 (pick lines in the cement. move left foot out, right foot out, then left foot in, right foot in. repeat) Plank clocks x10 (in plank, move in a …
01/29/2022 – Mark Your Spot
AO: LavaField QIC: Slash PAX: SteamyNix, Danish, Lumbergh Conditions A crisp, clear mid-twenties on a frosty field that shimmered in the sunrise. Freezing but a helluva a sight! Great to get SteamyNix out for his first LavaField session! Warm up Mosey lap around track SSH x30 IC Arm circles forward in squat x10 Arm raises …
01/12/2022 – Four on the Floor
AO: LightningRod QIC: Slash PAX: FreeLunch, Walkman, Herbie, BobEvans, SteamyNix, Kiwi, Danish Conditions An almost balmy mid-50s. Light sprinkle at first but mostly dry. We all needed less layers than we thought! Warm up Plank walks x12 (alternate moving each foot forward and outside your hand while in plank) Cliffhangers x12 (pulse shoulders over hands …
12/24/2021 – O’ Swoly Night
AO: LightningRod QIC: Slash PAX: FreeLunch Conditions Wet and cold! Warm up SSH X25 3rd grade x15 Squating arm circles x15 forward, x15 reverse Hillbilly x20 Mosey to goal line The Thang O' Swoly Night Start at goal line Get the present (coupon) to the kids around the world. Start at goal line in a …
12/21/2021 – 25 Days of Christmas
AO: Gauntlet QIC: Slash PAX: Lumbergh, StrayCat Conditions Frost and light ice on the ground. Crunch, crunch! Warm up Squat jacks x15 Halos x15 Bear Plank Merkins x15 (starting in a bear hold position, tip forehead to touch ground while keeping elbows from flaring out) Overhead press tempo walks from 0-25 yd and back (start …
F3 Portland 