AO: Lightning Rod QIC: Goon PAX: @RedCurry @Stray Cat @Free Lunch Conditions: 40deg, a few clouds creating an awesome eerie gloom with an almost full/last quarter moon A few PAX got in some additional pre-warmup burpees. DISCLAIMER Warm-O-Rama SSH - IC - 25 Don Quixotes (Windmills) - IC - 10 Imperial Squat Walkers - IC …
(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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1.03.23 – reps together
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, …
1.2.23 Burpees!
AO: Lightning Rod QIC: Straycat PAX: Goon, Red Curry Conditions: 35 and windy Warm up SSH x 20 IC Windmills x 10 IC Slow High Knees x 10 IC Fast High Knees x 10 IC Butt Kickers x 10 IC Jane Fondas x 10 IC each side The Thang Mosey to Track (repeat for time …
12.31.22 Billy Madison
AO: Lavafield QIC: Leprechaun PAX: Goon, Blue Steel, Lumbergh, Winger, 1 Cent, Free Lunch, Danish, Cliffhanger Conditions: dry and comfortable with a beautiful sunshine Warm up Air squats Halos 3rd graders 5 Inchworms w/merkin Toy Soldiers Side straddle hop The Thang Partner Workout P1 Lunge steps with coupon over head to 10 yard line and …
(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 …
12.28.2022 Pre-Some-Stuff-Stairs & Red Barchetta
AO: Lightning Rod QIC: Goon PAX: Red Curry Conditions: 43deg, light sprinkle towards the end DISCLAIMER Warm-O-Rama SSH - IC - 30 Mtn. Climbers - IC - 20 Halos - IC - 10 Harry Rockettes - IC - 20 (10ea leg) Imperial Squat Walkers - IC - 20 (10ea leg) MOSEY around corner to first …
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12/24/2022 – Christmas eve 2022
AO: Lava Field QIC: Danish PAX: Cliffhanger, Goon, Lumbergh Conditions 32F which was perfect for our sweatfest of a workout. Warm up 1 lap Mosey SSH x 30 Medium high knees x 20 3rd grade exercise x 15 30 squat hip complex Forward arm circles x 20 Backwards arm circles x 20 Bent halos x …
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 …
12.20.2022 Motivators & Roberts WOD (Doubles Edition)
AO: Oakery QIC: Goon PAX: @Ghost, @Fishman, @Output Conditions: 38deg, slight rain drizzle DISCLAIMER Warm-O-Rama Imperial Squat Walkers - IC - 10 Hill Billies - IC - 10 3rd Graders - IC - 10 Daisy Pickers - IC - 10 Toy Soldiers - IC - 10 Harry Rockettes - IC - 10 Quad Stretch - …
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F3 Portland 