AO: ao-bakers-dozen Q: Patrick Krier PAX: G String, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: wet WARMUP: 25 side straddle hops and 5 inchworms THE THANG: 20 minutes EMOM: – 5 each lateral to curtsy lunges (10 total) – 5 each side plank switch w/ dips (10 total) – 5 each push up w/ plank […]
[ao-bakers-dozen] Get into the groove EMOM & AMRAP Read More »
AO: qsource Q: Dovetail PAX: Hyzer (170/150), Dovetail, Denny’s FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:The Glue that Holds an Effective Organization Together: – Relationships, not rules (effective organizations are built on trust and mutual understanding) The Organizational Chart of an Effective Organization: – A flexible, amorphous conglomeration of Dynamic Teams (flat structure with
[qsource] The Building Of Effective Organizations Read More »
AO: ao-wolf-den Q: Luau (252/200) PAX: Mutt, YouTube, (Ratatouille) -(73/108), Chef (234), Luau (252/200) FNGs: None COUNT: 5 CONDITIONS: Chilly, but not too chilly for Mutt to break out the Buford Green Wolf Den shirt. WARMUP: SSHs, Windmills, TTTs, LBACs THE THANG: We had an open Q slot, so I used this opportunity to reveal
[ao-wolf-den] WolfPAX Challenge #1 (4Q24) Read More »
AO: ao-yard Q: Quick Release (175/175) PAX: Chew bone, Crack, Dale Martin – The Cheese, Mule (1/50), Quick Release (175/175), Saints, Squeeky, The Floaties, Squid, Moen FNGs: 1 Moen COUNT: 10 CONDITIONS: Mid 30’s … Perfect weather! WARMUP: SSH, TTT w/ rocking chair, Copperhead squats, Pool pissers, Moroccan night club. Mosey to church, pick up
AO: ao-wolf-den Q: YouTube PAX: YouTube, (Ratatouille) -(73/108), Birdie, Chef (234), Spud, BLART 128/100, Splat (50/100), Luau (248/200) FNGs: None COUNT: 8 CONDITIONS: Freezing WARMUP: Moroccan Night Club, Weed Picker, Motivator THE THANG: YHC 53rd birthday, did a 4 corner exercises, starting with 13 for a total of 53. – Round 1 – Burpees –
[ao-wolf-den] YouTube Bday Q B-53 Read More »
AO: ao-hall-of-justice Q: Miyagi PAX: Miyagi, Val, Luau (251/200), Freud, Reepacheap, YouTube, Cortado FNGs: 1 Cortado COUNT: 7 CONDITIONS: “warm and balmy” (actually 33 degrees Fahrenheit) WARMUP: side straddle hops, arm circles, hip circles, windmills, copperhead squats THE THANG: mosey to different spots at the park. Spot 1: 1 minute elbow plank, 1 minute Al
[ao-hall-of-justice] Be Still and Know… Read More »
AO: ao-smaug Q: Hyzer (168/150) PAX: Hyzer (167/150), Dovetail, Denny’s, Lunch Lady FNGs: None COUNT: 4 CONDITIONS: cold and dry WARMUP: run THE THANG: 25 minutes on some fitness court circuits MARY: run ANNOUNCEMENTS: Stone Mountain Christmas parade and festival COT: work, family, season
[ao-smaug] Back at it Read More »
AO: ao-tracks Q: Harding PAX: Luau (251/200), (Ratatouille) -(73/108), Harding, Boardwalk, Birdie FNGs: None COUNT: 5 CONDITIONS: Winter is back… again! 33F low breeze. WARMUP ssh (to wait for late arrivals to join us), mosey to stairs by city hall. Imperial walkers, windmills, high knees up/downs. 11’s at stairs: Top: Bonnie Blair’s (alpha) Bottom: dips
Winter is coming… again. Read More »
AO: ao-bluffs Q: MC PAX: Meatloaf (064/100), Deep Dish, Double Fault(40/100 posts), T-Bone, Mutt, MC FNGs: None COUNT: 6 CONDITIONS: 32 but dry WARMUP: Moroccan Night Club, back twisties, mosey, wind mill THE THANG: We lined up at the curb w/ MC’s favorite coupons and YHC told the PAX that there were 5 exercise and
[ao-bluffs] MC’s Greatest Hits (and respect Q) Read More »
AO: ao-coliseum Q: Chef (244) PAX: Chef (244) FNGs: None COUNT: 1 CONDITIONS:cool WARMUP: LBAC, POOL PISSERS, WEED PICKERS, SSH THE THANG: ruck down and around the pond, every 5 minutes stop and do 20 merkins and 20 squats
[ao-coliseum] solo Read More »