AO: Oakery QIC: @Goon PAX: @Ghost @Output @Water Fight Conditions: 36deg, clear MISSION | PRINCIPLES | DISCLAIMER Warm-O-Rama Slaughter Starter: Burpees - OYO - 20 Low slow squats - IC - 10 Carolina dry docks (pike pushups) - IC - 15 Overhead claps - IC - 20 1/2 Thang: Black Mamba Run 2 laps of …
02.21.2023 Tabata Music Mix
AO: Oakery QIC: Goon PAX: @output @ghost @fishman @water fight Conditions: 38deg & some drizzle DISCLAIMER Warm-O-Rama SSH - IC - 30 Imperial Squat Walkers - IC - 10 Harry Rockettes - IC - 10 Toy Soldiers - IC - 10 Daisy Pickers - IC - 10 Arm Circles Forward - IC - 20 Arm …
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) …
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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(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 …
(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 …
(12.13.21) The Valley of the Shadow
AO: >Lightning Rod QIC: > Ghost PAX: > Stray Cat, Kiwi, Herbie CONDITIONS Dry and cold Warm Up (Circle of Pain) SSH x 20 ICHalos x 10 ICWindmill x 10 ICHillbillies x 8 ICImperial Walkers x 8 IC The THANG Mosey to track N end zone Warm Up 20 yard square - jog, shuffle, backpedal, …
(12.11.21) Hurricane Mania
AO: >LavaField QIC: > Lumbergh PAX: > Stray Cat, Ghost, Slumberkins CONDITIONS Wet wet wet! Warm Up (Circle of Pain) SSH x 20 ICMonkey Humpers x 10 ICWindmill x 10 ICScissor Arms x 10 ICThird Grade Exercise x 10 ICImperial Walkers x 10 ICCountdown from 5 single leg hamstring stretch, then switchCountdown from 5 Quad …
(12.03.21) When Life Gives You Lemons…
AO: >Lightning Rod QIC: > Lumbergh PAX: > Steamy Nix, Free Lunch, Stray Cat, Kiwi, Ghost CONDITIONS > Cold and crisp gloomy day, perfect winter beatdown weather. Warm Up (Circle of Pain) SSH x 20 ICWindmill x 15 ICScissor Arm x 15 ICThird Grade Exercise x 15 ICSlow High Knees x 15 ICButt Kickers x …
F3 Portland 