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 …
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 …
06.16.22 – Oil and Gas Exploration
AO: The Oakery QIC: Ghost PAX: Output, Deacon, Dad Joke, Ram, Revolution Conditions 50ish degrees, dry Warm up SSH x 20IC Don Quixotes x 10IC halos x 10IC Hillbillies x 10IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15 seconds OYO each side Mosey around …
06.14.22 – High/Low Intenstervals
AO: The Oakery QIC: Ghost PAX: Output, Deacon Conditions 50ish degrees, light rain Warm up SSH x 20IC 3rd grade x 10IC scissor arms x 10IC slow high knees x 10IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15 seconds OYO each side Monkey humpers …
06.07.22 – Better Together
AO: The Oakery QIC: Ghost PAX: Output, Mad Dog, Fishman, Deacon, Ram, Dad Joke Conditions 48 degrees, clear Warm up SSH x 20IC Halos x 10IC Hillbillies x 12IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15 seconds OYO each side World's Greatest Stretch Reachers …
06.02.22 – Just One Lap
AO: The Oakery QIC: Ghost PAX: Output, Mad Dog, Fishman, Revolution Conditions 50, dry, dew on the grass Warm up SSH x 20IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way calf raises - 15seconds OYO each side Hillbillies x 10IC Reachers x 10IC Daisy Pickers x 10IC Mosey …
05.31.22 – Killer Bs +5
AO: The Oakery QIC: Ghost PAX: Ram, Dad Joke, Output, Mad Dog, Fishman, Conditions 50, overcast, dry, dew on the grass Warm up SSH x 20IC Imperial Walkerss x 10IC Reachers x 10IC Mountain Climbers x 20IC Daisy Pickers x 10IC leg swings forward x 8OYO each way leg swings sideways x 8OYO each way …
F3 Portland 