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 …
07.27.22 – Hot Laps
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 …
(07.01.22) – Courtyard Chaos
AO: The LGauntlet QIC: Lumbergh PAX: Kiwi, Walkman, Stray Cat, Free Lunch, Kraut (F3GrandRapids) Conditions Dark, slight chill in the air, little drizzle....perfect gloom for a crushing beatdown! Warm up SSH x 20 ICSeal Claps x 10 ICArm Circles x 10 IC (Fwd & Bkwd)Scissor Kicks x 10 ICFlutter Jacks x 10 ICWindshield Wipers x …
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 …
F3 Portland 