AO: ao-tracks Q: Miyagi PAX: Pigskin (42/175), Luau (84/200), Precious, Holy Water, Miyagi FNGs: None COUNT: 5 CONDITIONS: 46 and clear WARMUP: SSH’s, Weed Pickers, Toy Soldiers, Motivator, Windmills THE THANG: martial arts training MARY: 1 minute of burpees ANNOUNCEMENTS: – Tomorrow is Good Friday. Cross Ruck at ao-coliseum and out in Alpharetta. – Saturday […]
AO: ao-tracks Q: Pigskin (41/175) PAX: Luau (82/200), Birdie (55/150), Miyagi, Pigskin (40/175), Neon, Harding, Chopsticks, Flatline, Fireball, Precious FNGs: None COUNT: 10 CONDITIONS: – 61° – 77% Humidity – Dew Point 54° – 31% Cloud Cover WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers –
AO: ao-hall-of-justice Q: YouTube PAX: Luau (82/200), Miyagi, Precious, Val FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Wind Mill, LBAC, Pool Pisser THE THANG: Mosey to pond for random exercises using F3 cards. Pax get a card and mosey in between sets of 4. MARY: ANNOUNCEMENTS: Good Friday Ruck on 4/18, and Convergence on
[ao-hall-of-justice] Card Time Read More »
AO: ao-hall-of-justice Q: Miyagi PAX: Val, YouTube, Precious, Miyagi FNGs: None COUNT: 4 CONDITIONS: 50 WARMUP: LBAC’s, Pool Pissers, Michael Phelps, Moroccan Night Club, Windmills, Weedpickers, Imperial Walkers PRE-MARY: Crunchy Frogs, LBC’s, Big Boy Sit-ups, American Hammers THE THANG: 15 sets of: 5 pull-ups 10 squats 15 merkins 20 Flutterkicks (alpha count) POST-MARY: Rope Climbers,
AO: ao-tracks Q: Pigskin (38/175) PAX: Birdie (55/150), Pigskin (38/175), Chopsticks, Fireball, Precious, Neon, Miyagi FNGs: None COUNT: 7 CONDITIONS: – 47° – 83% Humidity – Dew Point 43° – 6% Cloud Cover WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers – 10 – Weed Pickers
AO: ao-coliseum Q: YouTube PAX: Miyagi, Precious, YouTube FNGs: None COUNT: 3 CONDITIONS: Cool WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Mosey up and around the new townhomes and apartments, and back to the greens behind City Hall. Thang 1: 20 each exercise Dips, BBSU, and bear crawl on the first set of
[ao-coliseum] Spring Break Read More »
AO: ao-hall-of-justice Q: YouTube PAX: Precious, Miyagi, YouTube FNGs: None COUNT: 3 CONDITIONS: Wet, pause in the rain WARMUP: SSH, Windmill, LBAC, Pool pisser THE THANG: Mosey to Town Center on Main stop at Library, Play Town, and Food Truck area, stage for beat down. Pax did 20 sets of each exercise – Library: Dips
[ao-hall-of-justice] Searching For Dry Ground Read More »
AO: ao-hall-of-justice Q: YouTube PAX: Luau (76/200), Miyagi, Reepacheap, Precious, Freud, Gortado, Bonsai, YouTube FNGs: None COUNT: 8 CONDITIONS: Muggy WARMUP: SSH, Weed Picker, Lbac, pool pisser THE THANG: Mosey to town center on main. – Thang 1: Partner one exercise 100 – Merkins, 200 – LBC, 300 – Squats, and partner two mosey around
[ao-hall-of-justice] TGIF Read More »
AO: ao-coliseum Q: Miyagi PAX: Pigskin (33/175), Luau (74/200), YouTube, Chef (55), Miyagi, Precious FNGs: None COUNT: 6 CONDITIONS: 55* and clear WARMUP: Windmills, LBAC’s, Pool Pissers, Moroccan Night Club, Michael Phelps THE THANG: Chest workout: https://youtu.be/15_K5PAOwOk?si=YFAu7pKUOax9cFIk Then mosey around the pond, hold a one minute plank, then partner up. 30 partner pushups, 30 partner
[ao-coliseum] Chest Pump & 6 Pack Burn Read More »
AO: ao-tracks Q: Birdie (55/150) , Pipes, Luau (73/200) PAX: Luau (73/200), Pipes, Chopsticks, Fireball, Oh Yeah, Precious, Birdie (55/150) FNGs: None COUNT: 7 CONDITIONS: bit cooler & breezy WARMUP: While waiting for the Q (Pigskin (33/175)), we started the warm up. Quick disclaimer and off we went with: Wind Mills, Weed Picker, SSH, Imperial