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-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-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-coliseum-ruck-ops Q: Chef (202) PAX: YouTube, Gilligan, Chef (202) FNGs: None COUNT: 3 THE THANG: 2.5 mile ruck
[ao-coliseum-ruck-ops] Thursday Ruck Read More »
AO: ao-coliseum Q: Chef (200) PAX: Luau (204/200), Asa Albright, YouTube, (Ratatouille) -(36/108), Chef (199) FNGs: None COUNT: 5 CONDITIONS: Cool 41⁰ WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Imperial Walkers,Weed Pickers THE THANG: 4 corners 1. 25 Merkins 2. 25 Merkins 25 Big Boys 3. 25 Merkins 25 Big Boys 25 Squats 4.
[ao-coliseum] 200th post Q 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 »
AO: ao-duncans-inferno Q: Mutt PAX: Mutt, Chevette FNGs: None COUNT: 2 CONDITIONS: 46° WARMUP: SSH, Copperhead Squats, Weed Pickers, LBAC, Mosey THE THANG: 11’s with Shoulder Press in the middle Curls Merkins Rifle carry to middle 10 shoulder presses each pass Lunges to end MARY: LBCs COT: prayers for continued recovery for Chevette’s wife I
[ao-duncans-inferno] One is Never a Lonely Number When You Have Two Read More »
AO: ao-sasquatch Q: Dovetail PAX: Dovetail, Hyzer (137/150), Lunch Lady, Prairie Dog (66/100), Platypus, 1 George “Grapes” FNGs: 1 1 George “Grapes” COUNT: 6 CONDITIONS: cool WARMUP:10 count of SSH Weed Pickers Inchworms BullFrogs feet wider than hands. Lizard Lunges Mosey THE THANG:Welsh Dragons in the Parking Lot. 4 bearcrawls, 1 Merkin, 1 Plank Jack,
[ao-sasquatch] Reptiles and boxers Read More »
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 »