AO: Lightning Rod QIC: @StrayCat PAX: @Red Curry, @Goon, @Train (Downranger) Conditions: 47deg & got out before the rain started MISSION | PRINCIPLES | DISCLAIMER The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership. F3 is a community of men holding …
06.17.2023 ChumbaBurpees & Weekend Getaway AMRAP WOD
AO: Beaverton QIC: @Goon PAX: @Red Curry, @Herbie, @Stray Cat, @Spinner Conditions: 58deg & a slight overcast MISSION | PRINCIPLES | DISCLAIMER The mission of F3 Nation is to Plant, Grow and Serve small workout groups for men for the invigoration of male community leadership. F3 is a community of men holding one another accountable …
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(06.10.23) OTB Rise and Grind – Westside Edition
AO: > OTB Tualatin Hills (West Side) QIC: > Lumbergh PAX: > Steamer, FNG (Dropout), Stray Cat, Cheesy Keys, Herbie, Spinner, Red Curry CONDITIONS Cooler start but the PAX got warmed up quickly! Warm Up (Circle of Pain) Mosey (aka OTB AO exploration, Q found a hill for some fun) SSH x 15 Windmill x …
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02.17.2023 The Longest Mile
AO: Lightning Rod QIC: Goon PAX: @Red Curry, @Free Lunch, @Herbie Conditions: 39deg DISCLAIMER Warm-O-Rama SSH - IC - 17 Imperial Squat Walkers - IC - 10 Don Quixote’s - IC - 10 Daisy Pickers - IC - 10 Toy Soldiers - IC - 10 Squat Holds - OMC - 10sec Halos - IC - …
(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 …
12.12.2022 Motivators & Roberts WOD (Doubles Edition)
AO: Lightning Rod QIC: Goon PAX: @herbie, @red curry, @freelunchpdx Conditions: 38deg, cloudy DISCLAIMER Warm-O-Rama Imperial Walkers - IC - 10 Hill Billies - IC - 10 3rd Graders - IC - 10 Daisy Pickers - IC - 10 Toy Soldiers - IC - 10 Arm Circles Forward - IC - 10 Arm Circles Backward …
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4/29/22 – Crab Walks and Bear Crawls and Coupon Swings Oh My
AO: Lightning Rod QIC: Walkman PAX: Kiwi, Free Lunch, Kingpin, Herbie Conditions: 47 and dry with slightly damp ground. Sun keeps coming up earlier and earlier! Great to have Kingpin down range from Laramie, Wy. Warm up Windmill x 10, Halo's x 10, Monkey Humpers x 10, Daisy Pickers x 14, Third Grade x 10, …
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(04/22/22) – Double Down for 22s
AO: Lightning Rod QIC: Lumbergh PAX: Walkman, Danish, Herbie, Jellyfish Conditions A perfect 40 degrees with the sun peaking thru the gloom Warm up SSH x 22Slow High Knees x 11Windmill x 11Daisy Pickers x 223rd Grade Exercises x 11Halos x 11 The Thang Mosey to the parking lot FORMAT: First partner dictates pace, completes …
(04/15/22) – SwHOLY Friday
AO: Lightning Rod QIC: Lumbergh PAX: Herbie, Slash, Walkman, Jellyfish, Kiwi Conditions Frosty but dry, bit foggy at the start with the almost full moon shining down!! Warm up Mosey to the field, set out the cones and quickly run thru the exercises to ensure PAX knows each movement. SSH x 20Windmill x 10Arm Scissors …
(2.4.22) Kill the Jester
AO: >Lightning Rod QIC: > Walkman PAX: > Free Lunch, Kiwi, Danish, Steak Juice, Steamy Nix, Herbie CONDITIONS 38 and foggy but dry! Pax showed up on time and ready to rock! Warm Up (Circle of Pain) Warm up Pax Held squat to begin and YHC asked them to take a minute to look inward …
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