AO: Lightning Rod QIC: Goon PAX: @Stray Cat, @ Red Curry Conditions: a warm 23deg. Clear & dry. DISCLAIMER ** Start a 5 minute EMOM timer. 5 Burpees every 5 minutes. ** Warm-O-Rama SSH - IC - 30 Don Quixote’s - IC - 10 Harry Rockettes - IC - 10 Daisy Pickers - IC - …
BonnieUp
AO: Lava Fields QIC: Kikiwaka PAX: @Outpost, @Houdini, @Blue Steel, @Sweaty, @Cliff Hanger, @Goon, @1cent, @revolution, @Interstellar (FNG), @Slapada (FNG), @Cross Cut, @Steamy Nix, @Sparky (FNG), @Monarch (FNG) Conditions: 40deg, slightest of sprinkling DISCLAIMER Warm-O-Rama Mosey - 1 lap track SSH – IC – 20 Arm Circles Forward/Backward – IC – 10 Halos – IC …
01.27.2022 – Stairs Presome, 22s, & ChumbaBurpees
AO: Lightning Rod QIC: Goon PAX: @Stray Cat, @Free Lunch, @Red Curry Conditions: 40deg, slightest of sprinkling from DISCLAIMER Warm-O-Rama SSH - IC - 27 Imperial Squat Walkers - IC - 10 Don Quixote’s - IC - 10 Harry Rockettes - IC - 10 Daisy Pickers - IC - 10 Toy Soldiers - IC - …
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(01.25.23) – Embrace that Wednesday Suck
AO: Lightning Rod QIC: Steamy Nix PAX: Steamy Nix, Red Curry, Soccer Mom (Down ranger) Conditions: 41 degrees, overcast with slightest drizzle. Warm up 20 SSH 10 slow high knees 12 daisy pickers 12 don xiotes 10 3rd grade exercise 10 scissor arms (alternating under and over) 8 second lat stretch each arm 10 Jane Fonda's …
(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 …
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01.20.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD
AO: Lightning Rod QIC: @Goon PAX: @FreeLunch @StrayCat Conditions: 30deg, clear 5 Pricinples & DISCLAIMER Warm-O-Rama SSH - IC - 25 Don Quixotes (Windmills) - IC - 10 Harry Rockettes - IC - 20 (10ea leg) Arm Circles Forward - IC - 10 Arm Circles Backward - IC - 10 Halos - IC - 10 …
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01.16.23 Leg Day
AO: Lightningrod QIC: Leprechaun PAX: Goon, Lumbergh, Red Curry Conditions: Dry and cold. Frost on the windows. Warm up Mosey to the field with coupons Side straddle hop Toy Soldiers Air squats Squat hold knee press 3rd graders 10 burpees The Thang Block 1 10 Deadlift 15 Coupon swing 25 Squat 15 Squat jump 10 …
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 …
01.10.2023 Weekend Getaway AMRAP WOD
AO: Oakery QIC: Goon PAX: @Ghost @Fishman @Output Conditions: 42deg, clear DISCLAIMER Warm-O-Rama SSH - IC - 25 Don Quixotes (Windmills) - IC - 10 Harry Rockettes - IC - 20 (10ea leg) Arm Circles Forward - IC - 10 Arm Circles Backward - IC - 10 Halos - IC - 10 Wrist stretches (Push/Pull) …
01.07.23 Hu rah for EMOM!
AO: Lavafield QIC: Leprechaun PAX: Goon, Blue Steel, Lumbergh, 1 Cent, Free Lunch, Danish, Slash, Kikiwaka Conditions: Damp and cool with a light drizzle for shizzle but comfortable. Warm up 1 lap Mosey Air squats Halos 3rd graders 5 Inchworms w/merkin Toy Soldiers Side straddle hop Monkey Humpers The Thang Block 1 Workout At one …
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