AO: The Oakery QIC: Deacon PAX: Deacon, Output, Ghost Conditions 50ish degrees, dry Warm up SSH x 10 IC Penny Pickers x 10 IC Arm Circles, Small to Large (4 count) 2x5 IC Mt. Climbers 10x IC (Mosey around the school to Coupons) The Thang Shuttle circuit: One man is always running while all others …
07.19.22 – 40/20 Intervals
AO: The Oakery QIC: Ghost PAX: Output, Deacon, Fishman Conditions 50ish degrees, dry Warm up SSH x 20IC side reaches x 10IC world's greatest stretch Mosey around parking lot loop once then to back of school Wall sit while doing 8 each IC of cherry pickers, shoulder press, seal claps, overhead claps, and arm circles …
07.18.22 – Stairs. Lots of Stairs.
AO: Lightning Rod QIC: StrayCat PAX: Kiwi, Jellyfish Conditions Sunny, high 50s Warm up SSH x20 IC Slow High Knees x10 IC Fast High Knees x 10 IC Butt Kickers x 10 IC Oil Derricks x 8 IC each side Big Arm Circles x 10 IC Big Arm Circles Reverse x 10 IC Jane Fondas …
07.15.22 – Rounds of Hun-does
AO: Lightning Rod QIC: Slash PAX: Danish, Leprechaun Conditions Sunny, high 50s, full of Friday summer energy Warm up SSH x20 IC Dive bombers x10 Reverse snow angels x12 French doors x15 Tin soldiers x15 Crooked merkins x5 each side The Thang "Warm up" Follow the leader bear crawl. Crawl towards sidewalk transition to lateral …
07.12.22 – Follow the Leader
AO: The Oakery QIC: Deacon PAX: Conditions About 60F and partly cloudy, but nice and dry Warm up Flexibility Routine: Neck stetches Child's pose Lat stretch Side arm stretch Cobra push ups Lying knee tuck Glute stretch Hip swivel Low squat to pike Low lunge Twisting lunge Rocking frog Low squat to pike The Thang …
07.06.22 – Add 5
AO: The Oakery QIC: Ghost PAX: Conditions 50 something degrees, dry, overcast Warm up SSH x 20IC Imperial Walkers x 12IC Scissor Arms x 8IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15 seconds OYO each side Daisy Pickers x12 IC Bird dogs x10 IC …
06.30.22 – Hold it
AO: The Oakery QIC: Ghost PAX: Output, Deacon, Dad Joke, Ram, Rubik, Revolution Conditions 50 something degrees, dry, overcast Warm up SSH x 20IC Hillbillies x 12IC Scissor Arms x 8IC Monkeyhumpers x 12 IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15 seconds OYO …
06.28.22 – Moving the Goalposts
AO: The Oakery QIC: Ghost PAX: Output, Deacon, Dad Joke, Ram, Rubik Conditions 50 something degrees, dry, overcast Warm up Mosey around parking loop twice leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15 seconds OYO each side SSH x 15IC Imperial Walkers x 12IC Side …
It started and ended with the Hill
QIC: Walkman PAX: Danish, Lumbergh, Kiwi, Free Lunch, Jelly Fish, Stray Cat, Leprechaun Conditions 65 and sweaty! Everyone arrived on time and we. Got. After it with my last Q. Warm up Mosied to 52nd and then down the road to the parking lot by the baseball field. I encouraged everyone to think about the …
Isla
AO: Lightning Rod QIC: Walkman PAX: Jellyfish, Artois, Free Lunch, Stray Cat, Bob Evans Conditions low 50's and dry! Beautiful morning! Pax arrived on time (Q was a minute late!). Warm up Mosy to the Field with our Coupons, circled up in the middle for 10ea of neck Rolls, Arm Scissors, Imperial Walkers, Windmills, slow …
F3 Portland 