AO: qsource Q: Dovetail PAX: Denny’s, Hyzer (137/150), Dovetail FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. MARY: ANNOUNCEMENTS: […]
[qsource] SUA SPONTE LEADER (Q4.1) Read More »
AO: ao-sandlot Q: Boardwalk PAX: Pipes, Potter, Boardwalk, Sneakers FNGs: None COUNT: 4 CONDITIONS: Low 60s, clear, perfect WARMUP: S.W.A.M.P. Mosey Lap THE THANG: If you did sports in high school, then you’ve likely done suicides before. Start at splashpad and rotate through all stations but come back to splashpad before advancing to next station.
[ao-sandlot] Splashpad Suicides Read More »
AO: ao-bakers-dozen Q: Mutt PAX: Black bird (101/120), Mutt, Toto (56/110), G String, Nugget FNGs: None COUNT: 5 CONDITIONS: 62° WARMUP: Motivators, tumbleweeds, mountain man poopers, mosey THE THANG: thang 1: reps and MOT 30 dips, bear crawl 30 merkins, lunges 30 squats, bunny hop American Hammers Thang 2: 11’s on a hill Merkins and
[ao-bakers-dozen] 11’s on a Hill Read More »
AO: ao-hall-of-justice Q: Birdie PAX: Val, (Ratatouille) -(36/108), YouTube, Miyagi, Birdie FNGs: None COUNT: 5 CONDITIONS: balmy WARMUP: after disclaimer we moseyed around the City Hall for Wind Mill, Weed Picker, SSH, Hillbilly & Moroccan Night Club. THE THANG: YHC prepared the exercises and rolled into a scroll. So the PAX has to pick one
[ao-hall-of-justice] Choose your poison Read More »
AO: ao-coliseum Q: E.T. PAX: E.T., Chef (197), Rocker, Supply Chain FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: SSH, Imperial Walker, Windmill, LBAC THE THANG: Coupon work in the plaza. I exercise x 10 reps per corner. Rifle carry to diagonal, farmer’s carry across. Multiple rounds. Curls, overhead press, kettlebell swings, BBSU, calf raises, squats,
[ao-coliseum] Four corner criss-cross Read More »
AO: ao-yard Q: Saints PAX: Chew bone, Saints, Skidz, Squeeky, Quick Release (149/175), Double Dribble, Hot Sauce FNGs: 1 Hot Sauce COUNT: 7 CONDITIONS: 49 and feelin’ fine! WARMUP: SSH, TTT w/ rocking chair, Imperial walkers, LBAC, Pool pissers THE THANG: Part 1. Partner dora with coupons. 200 curls. 250 thrusters. 300 bent over rows.
[ao-yard] Taking Ozzie back to school Read More »
AO: ao-wolf-den Q: YouTube PAX: Birdie, Chef (200), Spud, (Ratatouille) -(36/108), Mutt, YouTube FNGs: None COUNT: 6 CONDITIONS: Cool WARMUP: SSH, Weed Picker, LBAC, Pool Pisser THE THANG: Mosey around Buford Community Center aread starting at the rear with various stops for escalator style beat down. – 20 ea Merkins and Squats – 20 ea
[ao-wolf-den] Buford Community Center Tour Read More »
AO: ao-smaug Q: Dovetail PAX: Denny’s, Dovetail, Lunch Lady FNGs: None COUNT: 3 CONDITIONS:cool WARMUP: SSH, leg cross stretch, tenn rock chairs, mosey to main park road and back THE THANG: Elevens with Squat and Merkins with 100 yd in between reps MARY: balboa. Crunchy frog, Roman candle, more merkins ANNOUNCEMENTS:lil daze on Sat COT:
[ao-smaug] Elevens at Stn Mtn Read More »
AO: ao-coliseum Q: Chef (191) PAX: Chef (191) FNGs: None COUNT: 1 CONDITIONS: 52⁰ and awesome WARMUP: walked around the pond THE THANG: 3 mile ruck stopped every .25 miles for alternating 25 Merkins and 25 Squats. 150 total for each merkin and squats MARY: none ANNOUNCEMENTS: nope COT: that people are safe
[ao-coliseum] FriYAY Read More »
AO: ao-hall-of-justice Q: YouTube PAX: Reepacheap, Freud, Val, (Ratatouille) -(36/108), YouTube FNGs: None COUNT: 5 CONDITIONS: Low 50s WARMUP: SSH, Weed Picker, LBAC, Pool Pisser THE THANG: Mosey around town center and new park area with various stops for escalator style beat down. – 20 ea Merkins and Squats – 20 ea Merkins, Squats, and
[ao-hall-of-justice] Town Center and Park Tour Read More »