AO: ao-hall-of-justice Q: Val PAX: HuggyBear, Miyagi, YouTube, Reepacheap, Val, The Floaties, Ghost Bomb, Cross Check, Luau (258/200), Freud FNGs: None COUNT: 10 CONDITIONS: Cold and Humid WARMUP: Train made a visit during the disclaimer, so we paid the 5 burpee tax. Then we did a Motivator x 7. THE THANG: Rockin’ Dora Partner up […]
[ao-hall-of-justice] Rockin’ Around the Christmas Pond Read More »
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Caesar, Chef (230), @detention @sensei FNGs: None COUNT: 5 THE THANG: E.T. Chef (230) preruck. Whole group 2 5 ruck
[ao-coliseum-ruck-ops] Thursday Ruck Read More »
AO: ao-sasquatch Q: Hyzer (173/150) PAX: Dovetail, Wham-O, SUDS, Platypus, Lunch Lady, Hyzer (172/150), Partybowl FNGs: None COUNT: 7 CONDITIONS: cool WARMUP: 5 count motivators, weed pickers, michael phelps, mosey THE THANG: 21-15-9 coupon swings, goblet squats, curls standing skull crushers, hanging squat snatch 5-3-3 coupon (or part of coupon or dumbbell) turkish get ups.
[ao-sasquatch] Kettlebell, er i mean coupon work Read More »
AO: ao-yard Q: Quick Release (176/175) PAX: Squeeky, The Floaties, Trike, Saints, Moen, Skidz, Deuces, Quick Release (176/175), Fauche, The Babe, Squid FNGs: None COUNT: 11 CONDITIONS: Mid 40’s WARMUP: SSH, Copperhead Squats, TTT w/ rocking chair, LBAC, Pool Pissers THE THANG: Round #1: Dora PAX partnered up as we moseyed to fountain. Combined reps:
[ao-yard] Run Dora Run Read More »
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Chef (251), long haul FNGs: None COUNT: 3 CONDITIONS: cold WARMUP: na THE THANG: 1.5 mile pre-ruck 2.5 mile ruck MARY: no ANNOUNCEMENTS: COT: prayers for travelers
[ao-coliseum-ruck-ops] Thursday ruck Read More »
AO: ao-coliseum Q: Luau (255/200) PAX: Asa Albright, Luau (255/200), YouTube, Chef (244) FNGs: None COUNT: 4 CONDITIONS: -46 and foggy WARMUP: -LBACs -PPs -TTTs -Windmills THE THANG: Thang 1: A Bowl full of B.L.I.M.P.S.S.S. Starting at the lowest turf level of the bowl at 1 end. Complete each of the following exercises at each
[ao-coliseum] A Bowl Full of B.L.I.M.P.S.S.S & Coupons Read More »
AO: ao-sasquatch Q: Platypus PAX: Hyzer (170/150), SUDS, Lunch Lady, Boardwalk, Dovetail, Platypus, Wham-O FNGs: None COUNT: 7 CONDITIONS: 48* Clear Skies Warm Up: SSH, Moroccan Night Clubs, Copperhead Squats, windmills, mosey Thang 1: Exercises are: – Cone 1 – one side parking it – Squats (25) – Cone 2 – 1/4 way – Merkins
[ao-sasquatch] Egyptian DORA Read More »
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Chef (244) FNGs: None COUNT: 2 CONDITIONS: cool WARMUP: na THE THANG: 1.5 mile pre-ruck 2.5 mile ruck MARY: ANNOUNCEMENTS: COT: Prayers for PAX with health challenges. Kids with final exams.
[ao-coliseum-ruck-ops] Tuesday ruck Read More »
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 »