AO: ao-tracks Q: Pigskin (150/175) PAX: Luau (192/200), Birdie (110/150), Toto (58/110), Pigskin (150/175), Precious, Animal, Carabiner FNGs: None COUNT: 7 CONDITIONS: WARMUP: Animal led, finished with a train tax and a mosey to the stairs! THE THANG: Stairs Tribute :flag-um: : All work is centered around Sets of Stairs (30 stairs each set). Round […]
AO: ao-tracks Q: Miyagi PAX: Chopsticks, Miyagi, Carabiner, Pipes, Tinker Bell, Fireball, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: chilly WARMUP: dread of this workout THE THANG: 50-minute AMRAP – Count the total number of 100-meter sprints. – If time stops and you’re in the middle of the sprint, it does not count. Whole numbers
IronPAX 2025 Week 1: Feeks WOD Read More »
AO: ao-tracks Q: Chopsticks PAX: Luau (187/200), Miyagi, Neon, Stitches, Precious, Chopsticks FNGs: None COUNT: 6 CONDITIONS: perfect WARMUP: Weedpickers Windmills Michael Phelps Hangover motivators – 5 count 3 minute plank while reading an excerpt from q-source on exhortation. THE THANG: 7 forward movement exercises taking us from city hall to the street. Lunge walk
Keep Moving Forward (7 levels) Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Pigskin (148/175), Miyagi, Precious, Pipes, Birdie (110/150), Neon, Tinker Bell, Lemon, Garfield FNGs: 1 Garfield COUNT: 9 CONDITIONS: perfect WARMUP: Wind Mills, Weed Picker, SSH, Moroccan Night Club THE THANG: Tellier WOD – Format – Complete the workout for time – Equipment – Cones or markers for 5-yard, 10-yard,
IroxPAX Challenge Week 0: Sgt. Zachary Tellier WOD Read More »
AO: ao-tracks Q: Precious PAX: Luau (182/200), Birdie (110/150), Chopsticks, lemon FNGs: None COUNT: 5 CONDITIONS:65° WARMUP: 15 ssh, 10 oh claps, 10 seal claps, 10 windmills THE THANG: Mosey to stage Do rise sets 4 stations, 4 corner style go to any corner in any order, come back. Do different transportation to each area
AO: ao-tracks Q: Miyagi PAX: Pigskin (137/175), Miyagi, Neon, Luau (175/200), Precious, Pipes, Birdie (110/150), Chopsticks, Tinker Bell, Lemon FNGs: None COUNT: 10 CONDITIONS: 70 degrees WARMUP: Birdie (110/150) led it because I was late THE THANG: Ring of Fire: overhead presses to 50, curls to 50 Alligator merkins across the green, plank for six.
AO: ao-tracks Q: Miyagi PAX: Pigskin (137/175), Miyagi, Neon, Precious, Hickory, Chopsticks, Tinker Bell, Lemon FNGs: None COUNT: 8 CONDITIONS: great for working out WARMUP: knee circles, windmills, copperhead squats, sideways lunges, mosey THE THANG: – 10 Bulgarian split squats per leg, run down the green and back. 3x – Sprint down the green, lunge
AO: ao-tracks Q: Pigskin (137/175) PAX: Pigskin (137/175), Neon, Luau (172/200), Chopsticks, Miyagi, Birdie (110/150), Precious, Hickory, Buzz, Pipes FNGs: None COUNT: 10 CONDITIONS: Above Average, Ground was wet in places due to an early morning rain but over all 75 and beautiful! WARMUP: – SSH – Weed Pickers – Imperial walkers – Wind Mill
AO: ao-tracks Q: Birdie (110/150) PAX: Neon, Hickory, Miyagi, Chopsticks, Precious, Birdie (110/150) FNGs: None COUNT: 6 CONDITIONS: humid WARMUP: after disclaimer, we moseyed around the green for Weed Picker, Wind Mill, SSH, Imperial Walker, Willie Mays Hayes, Moroccan Night Club THE THANG: Bring coupon to the fountain area. 8 exercises: – Burpees,-5 – Goblet
AO: ao-tracks Q: Homer (35/150) PAX: Buzz, Miyagi, Pigskin (135/175), Birdie (110/150), Boardwalk, Homer (33/150), Luau (168/200), Oh Yeah, Precious, Buzz FNGs: 1 Buzz COUNT: 9 CONDITIONS: absolutely perfect WARMUP: disclaimer given. Moroccan nightclub, copperhead squat, imperial walkers, side, straddle hops. THE THANG: mosey to the library leave coupons at Green. Three rounds of four