AO: Oakery QIC: Ghost PAX: Goon, Fishman Conditions 36 degrees, dry Warm up 20xIC SSH 10xIC Imperial Walkers 10xIC halos leg swings front back and sideways each leg8x OYO Calf raises OYO 20x each leg 10xIC Daisy Pickers Motivators - countdown from 5 The Thang Partner up complete the number of reps combined 200 dips, …
12.22.22 – Keep Warm
AO: Oakery QIC: Ghost PAX: Goon, Output, Revolution Conditions 22 degrees, windy, dry Warm up 20xIC SSH 10xIC Hillbillies squats 10xIC monkeyhumpers 10xIC Scissor arms 10xIC Windmills Mosey around parking lot four times The Thang Interval workout 4 pax, 1 minute on each exercise rotating through twice Coupon Press Squats Breakdancers Frozen Freddyz Take break …
11.22.22 – Interval Workout
AO: Oakery QIC: Ghost PAX: Goon, Output Conditions upper thirties and dry Warm up 20xIC SSH 10xIC Hillbillies 8xIC Halos 8xIC Reachers hip circles, hip thrusts 8xOYO front leg swings each leg 8xOYO side leg swings each leg calf raises x20 OYO each side Mosey around parking lot twice The Thang Interval workout 37 seconds …
11.17.22 – Waiting Game
AO: Oakery QIC: Ghost PAX: Goon, Output, Fishman, Revolution Conditions cold, dry, and windy Warm up 20xIC SSH 8xIC Scissor Arms Side bend stretch OYO Mosey around parking lot twice 10xIC Imperial Walkers 10xIC Daisy Pickers 8xOYO front leg swings each leg 8xOYO side leg swings each leg calf raises x20 OYO each side Mosey …
11.03.22 – The Darkest Hour
AO: Oakery QIC: Ghost PAX: Goon, Output, Fishman Conditions high 30s and dry Warm up 8xOYO front leg swings each leg 8xOYO side leg swings each leg 20xIC SSH 10xIC Imperial Walkers 10xIC Scissor Arms calf raises x20s each side 10xIC Daisy Pickers Mosey around parking lot 2x and go to south parking lot The …
10.27.22 – 1000
AO: Oakery QIC: Ghost PAX: Goon, Output, Revolution Conditions 50s and dry Warm up 20xIC SSH 10xIC Imperial Walkers 10xIC Scissor Arms 8xOYO front leg swings each leg 8xOYO side leg swings each leg calf raises x20s each side 10xIC Daisy Pickers calf raises x20s each side Mosey around parking lot, pickup coupons, and go …
10.25.22 – 11zies
AO: Oakery QIC: Ghost PAX: Goon, Output Conditions 50s and dry Warm up 20xIC SSH 8xOYO front leg swings each leg 8xOYO side leg swings each leg 10xIC Daisy Pickers 10x IC halos calf raises x20s each side Mosey around school Stop for wall sit with shoulder work pickup coupons return to flagpole The Thang …
10.06.22 – Low intensity – high intensity again
AO: Oakery QIC: Ghost PAX: Rubik, Fishman Conditions 50s and dry Warm up 20xIC SSH 10XIC Hillbillies 10x IC windmills 10x IC halos 8xOYO front leg swings each leg 8xOYO side leg swings each leg calf raises x20s each side Mosey around parking lot 4 times The Thang at flagpole Low intensity exercises (1 min) …
Continue reading "10.06.22 – Low intensity – high intensity again"
09.29.22 – Low intensity – high intensity
AO: Oakery QIC: Ghost PAX: Revolution Conditions 50s and raining Warm up 20xIC SSH 10XIC Hillbillies 10x IC windmills 8xOYO front leg swings each leg 8xOYO side leg swings each leg calf raises x20s each side Mosey down Jackknife and back The Thang mosey around school and do two sets of 10 partner "pull-up dogs" …
Continue reading "09.29.22 – Low intensity – high intensity"
09.27.22 – Better Together
AO: Oakery QIC: Ghost PAX: Rubik Conditions 50 degrees and dry and clear. Warm up 20xIC SSH 8xOYO front leg swings each leg 8xOYO side leg swings each leg 10xIC Imperial Walkers Daisy Pickers 12xIC Reachers 10xIC The Thang mosey around school twice then grab coupons and head for the back. Partner Up Row squats …
F3 Portland 