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 …
(11.20.21) – Rocked you to the CORE!
AO: LavaField QIC: Lumbergh PAX: Samuari, Slumberkins, 2 Chainz Conditions Dry and crisp fall day. Beautiful start to the day. Warm up Run 400 metersSSH x 20 ICSeal Claps x 10 ICArm Circles x 10 IC (Fwd & Bkwd)3rd Grade Exercise x 10 ICWindmill x 10 ICHamstring Toe Touch (Single Leg) x 5 ICSimple Quad …
(10.30.21) – Courtyard Clockwork
AO: LavaField QIC: Lumbergh PAX: Herbie, Slumberkins Conditions Dry and windy with the early sun rising overhead. Warm up SSH x 20 ICSeal Claps x 10 ICArm Circles x 10 IC (Fwd & Bkwd)3rd Grade Exercise x 10 ICWindmill x 10 ICSimple Quad Stretch x OYO The Thang Mosey to the courtyard Start at one …
10/09/21 – Half half full
AO: Lava Field QIC: Walkman PAX: slumberkins Conditions 44 and dark with a little dew when we started and light gray when we finished. Warm up Mosied a lap around the track Squats holds x 15 (HC), Third Grade Exercise x 25 Windmill x 15 Imperial Walker x 15, Slow High Knees x 15, Plank (45 sec …
(07.02.21) – Tour de Lightning Rod
AO: Lightning Rod QIC: Lumbergh PAX: Herbie, Danish, Free Lunch, Whitney, Stray Cat Conditions Cloudy and cool start to the day. PAX was amped to close out the week right. Warm up SSH x 203rd Grade Exercise x 10Scissor Kicks x 10Windshield Wipers x 10Scissor Arms x 10World's Greatest Stretch x 5 (alternate to other …
6/26/31 – Bolt 45 and two zig zags
AO: Lava Field QIC: Walkman PAX: 2Chainz, Tater Tot Conditions 72 when we started and high 70's by the time we ended. Busier than usual as everyone was out to beat the heat alongside 3 HIM's. Warm up Mosied a lap around the track and circled up in the middle of the field for Big Bois x 20, …
(06.14.21) – Here be dragons…
AO: Lightning Rod QIC: Stray Cat PAX: Danish, FreeLunch, Giggles, Kiwi, Lumbergh, Samurai, Walkman Conditions Puddles, but it didn't rain! Warm up SSH x 203rd Grade Exercise x 10Derricks x 8 (per side)Arm circles (forward and reverse) x 10MoseyFish bones (run up and down along the parking slots) The Thang Mosey to the Field Rows …
(06.12.21) – Round and Round, Up and Down
AO: LavaField QIC: Lumbergh PAX: Slash, Danish, Houdini, and Slumberkins Conditions Warm up SSH x 20Imperial Walkers x 103rd Grade Exercise x 10Scissor Kicks x 10Windshield Wipers x 10Monkey Humpers x 10Scissor Arms x 10Alternating Shoulder Taps x 20 The Thang Mosey to the parking lot Station 1 (Track Lap)Station 2 (Rifle Carry Up the …
Continue reading "(06.12.21) – Round and Round, Up and Down"
(05.22.21) – Meters, Merkins, Burpees OH MY!
AO: Lightning Rod QIC: Lumbergh PAX: Houdini, Danish, Andy, Stout, Slice (F3 Boise) Conditions Gloomy start to the weekend, a little wet but not enough to slow down this crew. Down ranger from Boise, Slice, here to give us a little Idaho flavor. Warm up SSH x 153rd Grade Exercise x 15Slow High Knees x …
Continue reading "(05.22.21) – Meters, Merkins, Burpees OH MY!"
(05.14.21) – Bye Bye Friday
AO: Lightning Rod QIC: Lumbergh PAX: Bunny, Kiwi, Free Lunch, Stray Cat, Danish, Herbie, Slash Conditions 45F and gloomy, the PAX showed up ready to charge, kick off the day right!! Warm up SSH x 203rd Grade Exercise x 15Slow High Knees x 15Monkey Humpers x 10Scissor Arms x 15Alternating Shoulder Taps x 15SSH x …
F3 Portland 