AO: ao-sandlot Q: Venus PAX: Chubbs (AKA JT Thoms), Boardwalk, Venus FNGs: None COUNT: 3 CONDITIONS: Cool, low 70’s WARMUP: Stretches – Side straddle hops, Willie mays hays, weed pickers THE THANG: 1. Run the following route around Norcross Together (Can add pushups at certain streets) >From Starting location: – Top of Lillian Webb Park […]
[ao-sandlot] 9/29 Q Run – Tour of Historic Norcross/Old Westrock Run Read More »
AO: ao-sandlot Q: Homer (35/150) PAX: Boardwalk, Chubbs (AKA JT Thoms), Homer (35/150), Redcoat FNGs: None COUNT: 4 CONDITIONS: wonderful WARMUP: mission, disclaimer, lbac, weed picker, Hill Billy, ssh THE THANG: Mosey to Thrasher park and to gazebo. Partner BOMBS with run 50 burpees 100 overhead claps 150 merkins 200 big boy sit ups 250
[ao-sandlot] Monday BOMBS at Thrasher Park Read More »
AO: ao-sandlot Q: Boba PAX: Redcoat, Boba, Animal, Picasso, Wilson, Boardwalk, Venus, Silver Fox FNGs: None COUNT: 8 CONDITIONS: 70s, clear WARMUP: (10) Side Straddle Hops (10) Copperhead Squats (10) Willie Mays Hayes (10) Michael Phelps (10) Arm Circles (10) Moroccan Night Clubs THE THANG: Ladder of the following: 10 Diamond Merkins 10 Bonnie Blair’s
[ao-sandlot] Get Merked Read More »
AO: ao-sandlot Q: Boardwalk PAX: Boba, Picasso, Venus, Stogie, Boardwalk, Hackeysack, Twinkle, Redcoat FNGs: None COUNT: 8 CONDITIONS: Low 60s. Clear. Perfect. WARMUP: SSHs > Hangovers > Willie Mays Hays > Michael Phelps THE THANG: 50-minute AMRAP. Count the total number of 100-meter shuttle runs. If time stops and you’re in the middle of a
[ao-sandlot] IPC 2025 Week 1: Feeks WOD Read More »
AO: ao-sandlot Q: Boba PAX: Stogie, Venus, Picasso, Chubbs (AKA JT Thoms), Hackeysack, Potter, Boba, Redcoat, Boardwalk, Animal, Spackle, Twinkle FNGs: None COUNT: 12 CONDITIONS: Mid 60s, Windy WARMUP: (10) Side straddle hops (10) Weed pickers (10) Hill Billies (10) Arm circles (front and back) (10) Michael Phillips THE THANG: AMRAP of the Following: (10)
[ao-sandlot] Pod Racing Read More »
AO: ao-sandlot Q: Potter PAX: Bones, Redcoat, Potter, Stogie, Venus, Picasso, Boardwalk, Hackeysack, Boba FNGs: None COUNT: 9 CONDITIONS:perfect WARMUP:run to the Cemetery Field THE THANG: Complete the workout for time 10 burpees 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 50 lunges (hard way
[ao-sandlot] IronPAX week 0: Tellier WOD Read More »
AO: ao-sandlot Q: Picasso PAX: Hackeysack, Boardwalk, Picasso FNGs: None COUNT: 3 CONDITIONS: Cool clear Monday morning WARMUP: THE THANG: – Side Straddle Hops (10 IC) – Imperial Walkers (10 IC) – Windmills (10 IC) – Arm Circles forward/backward (10 each way) AMRAP circuits, each 6 minutes, with 1 lap around Lillian Webb between sets.
[ao-sandlot] Classic AMRAP Beatdown Read More »
AO: ao-sandlot Q: Boba PAX: Venus, Redcoat, Stogie, Hackeysack, Boba, Anchor,, FNG (Schrute) FNGs: 1 FNG (Schrute) COUNT: 7 CONDITIONS: 60 degrees WARMUP: The following in cadence: (10) Side Straddle Hops (10) Willie Mays Hayes (10) Weed Pickers (10) Moroccan Night Clubs (10) Michael Phelps THE THANG: 10 Minute EMOM (Every minute on the minute)
[ao-sandlot] Tea Time Read More »
AO: ao-sandlot Q: Venus PAX: Redcoat, Boardwalk, Boba, Hackeysack, Twinkle, Venus FNGs: None COUNT: 6 CONDITIONS: Low 70’s and clear (post rain overnight). WARMUP: Side straddle hops, Windmill, Willie Mays Hays, Weed pickers, Michael Phelps. THE THANG: Set 1: 5 blockees 10 gravediggers 20 goblet squats Repeat 2 more times Set 2: 5 reverse murkens
[ao-sandlot] Venus Week #2 – Weighted Wednesday Workout Read More »
AO: ao-sandlot Q: Venus PAX: Boardwalk, Chubbs (AKA JT Thoms), Hackeysack, Twinkle, Venus FNGs: None COUNT: 5 CONDITIONS: Low 70’s, clear WARMUP: Side straddle hops, Weed pickers, Windmills, Willie Mays Hays THE THANG: 35 minutes of continuous up and down the Lillian Webb fountain stairs (my fitness app said we did 33 floors by the
[ao-sandlot] Venus week #2 -Stairs Q Read More »