AO: ao-sandlot Q: Venus PAX: Boardwalk, Church League, Picasso, Hackeysack, Wilson, Venus, Rabbittrail FNGs: 1 Rabbittrail COUNT: 7 CONDITIONS: Low 70’s clear, Sunrise WARMUP: Stretches – weed pickers, imperial walkers, Michael Phelps. THE THANG: 1. 4 laps around the track, 2. 30 mins of waterfall stairs with 10 squats at the top and 10 pushups […]
[ao-sandlot] Sandlot 6/16 Workout Read More »
AO: ao-downrange Q: Pigskin (94/175) PAX: Pigskin (93/175) FNGs: None COUNT: 1 CONDITIONS: Great. :sunny: WARMUP: SSH, Frankenstein, Wind Mills IC THE THANG: Mosey to the School Parking Lot. At each island perform one exercise of Bruce Lee 100 Reps HW. Flutter Kicks, Leg Raises, American Hammers, Dying Cockroach, Freddie Mercury, LBC Mosey back to
[ao-downrange] The Bone Yard (F3 Nature Coast) Read More »
AO: qsource Q: Hyzer (91/200) PAX: Chopsticks, Rudy, Hyzer (91/200) FNGs: None COUNT: 3 CONDITIONS: WARMUP:coffee and fathers day weekend catch up THE THANG: Positive Habit Transfer MARY: ANNOUNCEMENTS: COT: Prayer for discernment on where and when to say yes
AO: ao-hall-of-justice Q: Miyagi PAX: Precious, Val, Miyagi FNGs: None COUNT: 3 CONDITIONS: 70 and clear WARMUP: arm circles, overhead claps, Moroccan night clubs, cherry pickers, windmills, copperhead squats, imperial walkers, weed pickers THE THANG: Mosey to a long set of stairs behind Town Center. – Merkins at top & bottom of stairs: 5, 4,
[ao-hall-of-justice] Dare the Stair Read More »
AO: ao-downrange Q: Pigskin (93/175) PAX: Pigskin (92/175) FNGs: None COUNT: 5 CONDITIONS: 7-8am Warm! WARMUP: Weedpicker (reach at end), piano man, Smurf Jacks, inchworms, good mornings, copperhead squats, toy soldier THE THANG: Mosey to Garage green Partner Abs: One work, other run to 2nd floor and back. Swap. 1. BBSU 2. J-LOS 3. Knees
[ao-downrange] Nona Wave Beatdown (F3 Orlando) Read More »
AO: ao-yard Q: Quick Release (74/175) PAX: Squeeky, Squid (Ryan Smith), Quick Release (74/175), Frizzle, Skidz, The Floaties (50/100), The Cheese, Chew bone, Yard dog. 31/50, Crack, Motel 6, Subway, Double Dribble, BRD, Band Wagon, Muggies FNGs: None COUNT: 16 CONDITIONS: High 60’s and muggy WARMUP: SSH, TTT w/ rocking chair, Imperial Walkers, LBAC, Pool
[ao-yard] The Dora Worst Mile Evef Read More »
AO: ao-burn Q: Dovetail PAX: Blair Witch, Round-Up, Denny’s, Dovetail, Finch, Gekko FNGs: None COUNT: 6 CONDITIONS:humid WARMUP: motivators from 5, windmills, pendulums, rocking chairs, BAC, mosey with burpee stops to coupon pile THE THANG:DORA Style Workout: Coupon Express Distance: each exercise adds 10 yards to mode of transportation. The Grind For each exercise, one Pax
[ao-burn] Coupon Express Read More »
AO: ao-wolf-den Q: Deep Dish PAX: BLART 50/200, Deep Dish, Mutt, Siri, Yes, @Mozart, Mozart FNGs: 1 Mozart COUNT: 5 CONDITIONS: 69 WARMUP: yes, mosey, stretches and arm loosing THE THANG: 7 of Diamonds Four bases like a baseball infield (diamond). Mosey to each base after 7 Burpees at each base (28 total) 14 merkins
[ao-wolf-den] 7 of Diamonds Read More »
AO: ao-downrange Q: Pigskin (92/175) PAX: Pigskin (91/175) FNGs: None COUNT: 12 CONDITIONS: 75 – Clear Skies WARMUP: THE THANG: – Distance – 4.22 mi – Moving Time – 43:46 – Avg Power – 253 W – Avg Pace – 10:21/mi – Elevation Gain – 144 ft – Calories – 563 Cal MARY: N/A ANNOUNCEMENTS:
[ao-downrange] The Mount – Run (F3 Orlando) Read More »
AO: ao-smaug Q: Hyzer (90/200) PAX: M.A.S.H, Dovetail, Hyzer (90/200), Blair Witch, Elon FNGs: None COUNT: 5 CONDITIONS:muggy WARMUP:na THE THANG:ruck up part of the mountain and back MARY: ANNOUNCEMENTS: COT:global unrest, mash traveling, Blair witch family
[ao-smaug] Mountain ruck Read More »