AO: ao-burn Q: ShortCircuit PAX: HuggyBear, Denny’s, Hyzer (48/200), Lunch Lady, Rabbit Ears, ShortCircuit FNGs: None COUNT: 6 CONDITIONS: Cold-ish WARMUP: THE THANG: 2 mile walk with 2 chapters in Leadership 101 by John C Maxwell MARY: ANNOUNCEMENTS: COT:
[ao-burn] Read a RUCKin’ book! Read More »
AO: ao-burn Q: HuggyBear PAX: Platypus, Rabbit Ears, Popeyes, Dovetail, Cheesesteak, Denny’s, HuggyBear, Finch FNGs: None COUNT: 8 CONDITIONS: Cold but nice. WARMUP: SSH, TTT, LBAC, Seal Claps, Mosey THE THANG: 7 Exercises, 5 rounds 45 Seconds on, 15 seconds off. 30 seconds between rounds. Man Makers, Curls, OH Press, Squats, American Hammers, Merkins, Mountain
[ao-burn] Pizza Party Time! Read More »
AO: ao-burn Q: Lunch Lady PAX: Cheesesteak, Denny’s, Finch, Fabio, Lunch Lady, Honky Tonk FNGs: None COUNT: 6 CONDITIONS: cool and cloudy WARMUP: SSH, Weed Pickers, imperial walkers and baby arm circles THE THANG: Dovetail’s Burn Bombs- pax teamed up to complete. One pax ran while the other worked and then switched out. Burn= 25
[ao-burn] The Dovetail Special Read More »
AO: ao-burn Q: Dovetail PAX: Change Order (5/90)-INJURED RESERVE, Dovetail, Honky Tonk, Denny’s, Lunch Lady, Cheesesteak FNGs: None COUNT: 6 CONDITIONS:55 and clear WARMUP:SSH, weed picker, rockets, windmill drunken hillbilly arm circles, pool pisser, seal clap THE THANG:Each round starts with a lap around the Lilburn Park Greenway (quarter mile)and then concludes with ascending exercise.
[ao-burn] Chasing rainbows Read More »
AO: ao-burn Q: HuggyBear PAX: HuggyBear, Spit Valve, Finch FNGs: None COUNT: 3 CONDITIONS: cold :cold_face: WARMUP: SSH, windmills, IMP, Arm workout THE THANG: Run trail and discuss. 10 Lieutenant Dan’s. Ran, now that is a waffle I’ve ever seen down the trail. Sprints up the hill, Mosey back. Opted out of Cocaine Bear Crawls.
[ao-burn] Cold and Painful Read More »
AO: ao-burn Q: ShortCircuit PAX: Finch, Popeyes, Denny’s, ShortCircuit, HuggyBear, Moen (23/100), Hyzer (29/200), Lunch Lady, Dovetail, Cheesesteak FNGs: None COUNT: 10 CONDITIONS: Clear and cold WARMUP: Ring of Fire THE THANG: True/False MARY: Ring of Fire ANNOUNCEMENTS: No Longer Bound breakfast / Sandlot 2nd F COT: Pax liver / Child heart issues / physical
[ao-burn] True/False Read More »
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Lunch Lady, Buckets FNGs: 1 Buckets COUNT: 4 CONDITIONS:light rain cool WARMUP: SSH, weed picker. Windmills, copper squares, BAC, popeye punches. Mosey around lot THE THANG: five stations, Temu Dice. Rope waves, jump rope, balls walls, coupon squat. Dice roller completes exercise on roll and then pax rotates
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AO: ao-burn Q: HuggyBear PAX: Lunch Lady, Denny’s, ShortCircuit, Spit Valve, HuggyBear FNGs: None COUNT: 5 CONDITIONS: beautiful WARMUP: conversations THE THANG: rucked MARY: walked ANNOUNCEMENTS: COT: prayers for work today, traveling, injuries, nation.
[ao-burn] Morning Ruck Read More »
AO: ao-burn Q: Dovetail PAX: Hyzer (20/200), HuggyBear, Denny’s, Lunch Lady, Popeyes, Moen (16/100), Dovetail, Finch, Spit Valve FNGs: None COUNT: 9 BURN BOMBS Pax pairs, one runs up lot, karaoke back. Second pax completes reps adding 25 more to each new exercise 25 Burpees 50 Un Even Merkin 75 Rowers 100 Necro Bunnies 125
[ao-burn] BURN BOMBS Read More »
AO: ao-burn Q: Change Order (4/90) PAX: HuggyBear, Finch, Dovetail, Denny’s, Change Order (4/90), Catan, Lunch Lady FNGs: None COUNT: 7 CONDITIONS: Fantastic but wet WARMUP: Hot Yoga THE THANG: Hot Yoga, Lucky 7s, Trashketball MARY: None ANNOUNCEMENTS: Refer to other weeks COT: prayers for Change Order (4/90) and injury. Prayers for the Nation.
[ao-burn] Hot Yoga, Lucky 7s Read More »