AO: qsource Q: Dovetail PAX: HuggyBear, Denny’s, Dovetail FNGs: None COUNT: 3 Q4.2 #Schooling – the phase of the LDP during which formal Leadership Training is provided. Because Pass Praise/Take Blame is contrary to human nature it is very difficult to apply, particularly under periods of high stress and limited visibility. Yet it is absolutely […]
[qsource] Q4.2 Schooling Read More »
AO: ao-bakers-dozen Q: G String PAX: G String, BLART 109/100, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: 50’s and Dry WARMUP: SSH, Windmills, Copperhead Squats, and mosey THE THANG: B.A.K.E.R.S. B. – Big Boy situps (25) A. – American Hammers (50 4 counts) K. – Kraken Burpees (75) E. – Everests (100) R. – Ranger
[ao-bakers-dozen] B.A.K.E.R.S. Read More »
AO: ao-sandlot Q: Boardwalk PAX: Harding, Boardwalk, Hackeysack, Chubbs, Picasso FNGs: None COUNT: 5 CONDITIONS: Mid 40s. Clear. Perfect. WARMUP: SWWAP Mosey Lap THE THANG: Nothing fancy. Six rounds at the Gazebo. Three exercises per round (upper, lower, and core). 25 Reps per exercise. AC unless noted otherwise. Run a park lap between rounds. Round
[ao-sandlot] Gazebo? More like Ga-zoinks-bo! Read More »
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Finch FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:Goal: Complete 12 reps X12 of each exercise, followed by a (MOSEY) to a new location. Repeat this pattern, adding a new exercise each time until you have completed 12. You can only pick up one pax at six. K
[ao-burn] Billy Madison Read More »
AO: ao-yard Q: Homer (101/100) PAX: Saints, Skidz, The Babe, Dale Martin – The Cheese, Chew bone, Homer (101/100), Pipes, Floaties (F3 Gwinnett), Double Dribble FNGs: None COUNT: 9 Grab a block. Head to stage area Partner up. Partner A rifle carry 1/4 loop and run remainder without block. Partner B is starting exercise. Cumulative
[ao-yard] BlocktoberFest 2024 Read More »
AO: ao-smaug Q: Lunch Lady PAX: Dovetail FNGs: None COUNT: 2 CONDITIONS: cold WARMUP: several stretches prior to running. THE THANG: 2.5 Mile Run to Stone Mountain playground and back. MARY: NA ANNOUNCEMENTS: COT: Travel, Family and work.
[ao-smaug] Friday Run Read More »
AO: ao-tracks Q: Pipes PAX: Homer (100/100), Boardwalk, Luau (206/200), Fireball, Birdie, (Ratatouille) -(36/108) FNGs: None COUNT: 7 CONDITIONS: 38F, clear, lovely lovely. DISCLAIMER: Said it. Almost memorized. WARMUP: SSH (with help from all on how to count), Weed Pickers, Imperial Walkers, LB Arm Circles. THE THANG: Part 1 – Cherokee Run with Burpee Caboose.
Learning how to count… Read More »
AO: ao-yard Q: Quick Release (150/175) PAX: Floaties (F3 Gwinnett), Quick Release (150/175), Skidz, Saints, Squeeky, Trike FNGs: None COUNT: 6 CONDITIONS: High 30’s WARMUP: SSH, TTT, LBAC, Pool Pissers, Copperhead Squats THE THANG: Chipper Workout Revisited PAX will complete a list of exercises using a coupon, adding a new exercise each round. 3 Burpee
[ao-yard] Squeeky’s Parking Deck B-Day Beatdown Read More »
AO: ao-sasquatch Q: Prairie Dog (68/100) PAX: Dovetail, Lunch Lady FNGs: None COUNT: 3 CONDITIONS: Chilly WARMUP: – Mosey – Walking stretches – Weed pickers – SSH THE THANG: 3 cones, 30 yards total Lunge-icides – Lunge out – Bear crawl back 15 reps at each cone, 10 Cactus Squats every time you go back
[ao-sasquatch] Lunge-icedes Read More »
AO: ao-sterling Q: Mutt PAX: MC, Mutt, Meatloaf (064/100), Hightower FNGs: None COUNT: 4 CONDITIONS: 42° and windy WARMUP: Motivator 6x, tumbleweeds, Tennessee Rocking Chairs, Moroccan Nightclubs, Mosey THE THANG: Full Body Circuit 100 weighted squats 150 Curls 175 Leg Lifts Mosey between each set Mosey between any break MARY: Circle Merk ANNOUNCEMENTS: urgent request
[ao-sterling] On the Fly Read More »