AO: LavaField QIC: Lumbergh PAX: Goon, One Cent, Blue Steel, Steamy Nix, Houdini Conditions A great partly sunny morning Warm up SSH x 20 IC Imperial Walkers x 10 IC 3rd Grade Exercise x 10 IC Windmills x 10 IC Butt Kickers x 10IC Scissor Arms x 10 IC Runners Lunge x 10 IC (each …
(02.11.23) – Courtyard’s love coupons too!
AO: LavaField QIC: Lumbergh PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix Conditions Perfect! Warm up SSH x 20 IC Seal Claps x 10 IC Arm Circles x 10 IC (Fwd & Bkwd) 3rd Grade Exercise x 10 IC Windmill x 10 IC Halos x 10 IC The Thang Merkin Mile 25 Merkins Run 400m …
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(01.21.23) – Forrest Gump has nothing on us!
AO: LavaField QIC: Lumbergh PAX: Kikiwaka, One Cent, Blue Steel, Goon, Leprechaun Conditions Cold and foggy, the Portland way! Warm up 1200m lap SSH x 15 3rd Grade Exercise x 15 Daisy Pickers x 5 (each leg) Quad Stretch x 5 (each leg) Downward Dog x 5 Calf Stretch x 5 (each leg) Slow High …
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(01.04.23) – Courtyard’s love coupons too!
AO: Lightning Rod QIC: Lumbergh PAX: Red Curry, Free Lunch, Goon Conditions 36 degrees and wwwwwwwwwwwwwwwwwindy! Warm up Mosey to the parking lot to round about and back SSH x 20 IC Seal Claps x 10 IC Arm Circles x 10 IC (Fwd & Bkwd) 3rd Grade Exercise x 10 IC Windmill x 10 IC …
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(12-30–22) Friday’s Finest Grinder
AO: Lightning Rod QIC: Lumbergh PAX: Leprechaun, Stray Cat, Danish, Goon, Red Curry Conditions Damp and warm, it's a tropical heat wave! Warm up SSH x 20 3rd Grade Exercise x 10 Scissor Arms x 10 Windshield Wipers x 10 Scissor Kicks x 10 World's Greatest Stretch x 5 (alternate to other leg) Alternating Shoulder …
(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 …
(09.21.22) – Stadium Stairway to Heaven? (OTB)
AO: LavaField QIC: Lumbergh PAX: Goon, Steamy Nix, Slumberkins Conditions 50(ish) degrees, a few rain drops, dark and gloomy....ready to feel the burn! Warm up 400 m mosey SSH x 20 IC Imperial Walkers x 10 IC 3rd Grade Exercise x 10 IC Windmills x 10 IC Squats x 25 Easy Count IC Scissor Arms …
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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 …
F3 Portland 