AO: qsource Q: Hyzer (107/200) PAX: Hyzer (107/200), Birdie (75/150), Rudy, HuggyBear FNGs: None COUNT: 4 CONDITIONS:cool WARMUP:coffee THE THANG: 4 leadership skills (VAPE) and 5 leadership virtues (5 Cs) MARY: ANNOUNCEMENTS: COT:√
[qsource] Q3 Lead Right Effectively and Virtuously Read More »
AO: ao-downrange Q: Luau (149/200) PAX: Luau (147/200), ERC, Buckeye FNGs: 1 Buckeye COUNT: 9 CONDITIONS: – Hot and humid WARMUP: – Slowsy around the parking lot. – Side straddle hops – Weed pickers – Arm circles (forward & backward) THE THANG: Mosey to raised planter box: – Step ups – Dips – Box jumps
[ao-downrange] F3 Grand Stand “Bomb Squad” – “Stadium Steps” Read More »
AO: ao-sandlot Q: Boardwalk PAX: Church League, Hackeysack, Stogie, Venus, Potter, Boardwalk, SilverFox, Twinkle FNGs: 1 Twinkle COUNT: 8 CONDITIONS: Low 70s. Humid af. WARMUP: SSHs > WMHs > MPs > HBs THE THANG: In Greek mythology, Cerberus was a three-headed dog that guarded the gates of the Underworld to prevent the dead from leaving.
[ao-sandlot] Conquering Cerberus Read More »
AO: ao-hall-of-justice Q: Miyagi , Pigskin (119/175), Holy Water PAX: Pigskin (119/175), Holy Water, Miyagi FNGs: None COUNT: 3 CONDITIONS: great!! WARMUP: we’re men, we don’t need to warm up THE THANG: Pigskin (119/175) ran hard. Great improvement!! Holy Water showed up early (of course), ran 0.6 miles then had to drop some doodoo, then
[ao-hall-of-justice] Adventures While Running Read More »
AO: ao-smaug Q: Hyzer (107/200) PAX: Hyzer (107/200), HuggyBear, M.A.S.H, Precious, Cheesesteak, Art Vandelay, Mutt, Elon FNGs: None COUNT: 8 CONDITIONS:muggy WARMUP: THE THANG:ruck up and down the mountain MARY:wrestling and cornhole ANNOUNCEMENTS: COT:remember our foundation as we continue to learn and grow
[ao-smaug] 2nd F ruck Read More »
AO: ao-burn Q: HuggyBear PAX: Platypus, Boardwalk, Cheesesteak, HuggyBear, Purple Cow, Brussels FNGs: None COUNT: 6 CONDITIONS: Hot WARMUP: SSH, IMPW, Weed pickers, arm circles THE THANG: (30 Minutes) – 25 Curls, 10 Right Curl, 10 Left Curl, 25 Preacher Curls – 400 M Run – 25 Squats w/ Coupon, 20 Left Lunge, 20 Right
[ao-burn] Coupon Curls and Thigh Thruster Burnout =?utf-8?q??= Read More »
AO: ao-wolf-den Q: Meatloaf PAX: BLART 60/200, Black bird, Pigskin (118/175), Nanny, Deep Dish, Mutt FNGs: None COUNT: 7 CONDITIONS: mid 70s and pleasant WARMUP: Michael Phelps, arm circles, pool pissers, chinooks, weed pickers, windmills, high knees THE THANG: Tabada – 1 min on, 15 sec rest. Short mosey between rounds. Round 1 Weighted Walking
[ao-wolf-den] Get WISDOM Read More »
AO: ao-downrange Q: Luau (147/200) PAX: Luau (146/200), Bird Dog, Chicken Little, Malpractice FNGs: None COUNT: 7 CONDITIONS: Warm and HUMID. WARMUP: – Side Straddle Hops (37) – Weed Pickers – Windmills THE THANG: Chicken Little’s 37th Birthday Special Land Portion: – Mosey to the parking garage, meet at bottom and do Imperial Walkers and
[ao-downrange] “Chicken Little’s” 37th Birthday Special Read More »
AO: ao-hall-of-justice Q: Val PAX: Formica, YouTube, Precious, Val FNGs: None COUNT: 4 CONDITIONS: Humid as the Grand Hyatt Kitchen WARMUP: SSH, Weedpicker, Windmill THE THANG: Mosey down to pond with John Coltrane Mosey half around pond grab a coupon and perform 30 reps together, rinse and repeat Curls for Girls Overhead Press Skull Crushers
[ao-hall-of-justice] Jazzy EpiPens Read More »
AO: ao-rippedtide Q: Nanny PAX: Pigskin (117/175), Mutt, Nanny, Snowscape, Tum tum FNGs: None COUNT: 5 CONDITIONS: beautiful and warm WARMUP: Side straddle hops Baby arm circles Imperial walkers Copperhead squats Mosey THE THANG: Land – 5 Minute AMRAP each block Block 1 10 Step ups each leg 15 Derkins 20 Curb toe taps 10
[ao-rippedtide] Hill Yeah, We Swim! Read More »