AO: Oakery QIC: @Goon PAX: @Ghost @Output @Water Fight Conditions: 36deg, clear MISSION | PRINCIPLES | DISCLAIMER Warm-O-Rama Slaughter Starter: Burpees - OYO - 20 Low slow squats - IC - 10 Carolina dry docks (pike pushups) - IC - 15 Overhead claps - IC - 20 1/2 Thang: Black Mamba Run 2 laps of …
02.21.2023 Tabata Music Mix
AO: Oakery QIC: Goon PAX: @output @ghost @fishman @water fight Conditions: 38deg & some drizzle DISCLAIMER Warm-O-Rama SSH - IC - 30 Imperial Squat Walkers - IC - 10 Harry Rockettes - IC - 10 Toy Soldiers - IC - 10 Daisy Pickers - IC - 10 Arm Circles Forward - IC - 20 Arm …
01.11.2023 Centurion
AO: Lightning Rod QIC: Straycat PAX: Freelunch, Goon, Red Curry Conditions: 45deg, wet ground but no rain DISCLAIMER Warm-O-Rama SSH - IC - 20 Big Forward Arm Circles - IC - 8 Big Backwards Arm Circles - IC - 8 Scissor Arms - IC - 8 Jane Fondas - IC - 10 each side Toy …
01.10.2023 Weekend Getaway AMRAP WOD
AO: Oakery QIC: Goon PAX: @Ghost @Fishman @Output Conditions: 42deg, clear DISCLAIMER Warm-O-Rama SSH - IC - 25 Don Quixotes (Windmills) - IC - 10 Harry Rockettes - IC - 20 (10ea leg) Arm Circles Forward - IC - 10 Arm Circles Backward - IC - 10 Halos - IC - 10 Wrist stretches (Push/Pull) …
12.20.2022 Motivators & Roberts WOD (Doubles Edition)
AO: Oakery QIC: Goon PAX: @Ghost, @Fishman, @Output Conditions: 38deg, slight rain drizzle DISCLAIMER Warm-O-Rama Imperial Squat Walkers - IC - 10 Hill Billies - IC - 10 3rd Graders - IC - 10 Daisy Pickers - IC - 10 Toy Soldiers - IC - 10 Harry Rockettes - IC - 10 Quad Stretch - …
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09.13.22 13th Double-Down
AO: Oakery QIC: Output PAX: Deacon, Rubik, Ghost Conditions 60 degrees and dry. Warm up 26x IC Side Straddle Hop 6x IC (each direction) Arm Circles 13x IC Monkey Humpers 13x IC (each side) Jane Fondas 13x IC (each side) Leg Swings Mosey to Coupons and with Coupons around school The Thang Mosey to coupon …
06.21.2022 – Get a Grip!
AO: The Oakery QIC: Deacon PAX: Output, Deacon, Dad Joke, Ram, Rubik Conditions Perfect spring day Warm up SSH x 20IC Pike Stretch Imperial Walkers x20IC Reach-Up Stretch Halos x20IC Arm Circles Squat Jumps x20IC Scissor Arms x20IC Cobra Stretch Windmills x20IC Mosey around to pick up coupons then mosey with coupons to the playground. …
F3 Portland 