AO: ao-smaug Q: Hyzer (86/200) PAX: Dovetail, Denny’s, Hyzer (86/200) FNGs: None COUNT: 3 CONDITIONS:muggy WARMUP:weed pickers, good mornings THE THANG:ruck MARY: ANNOUNCEMENTS:June events COT:yes
[ao-smaug] Recover ruck Read More »
AO: ao-smaug Q: Lunch Lady PAX: Lunch Lady, M.A.S.H, Denny’s, Elon, Elon FNGs: 1 Elon COUNT: 4 CONDITIONS: overcast & wet WARMUP: mosey to fitness court THE THANG: pax completed three sets of 11’s. Pull Ups, step ups, big boys, squats, dips & merkins. MARY: ring of fire ANNOUNCEMENTS: Denny’s birthday and Mash’s daughter promotion
[ao-smaug] Stone Mtn 11’s Read More »
AO: ao-smaug Q: Dovetail PAX: Lunch Lady, M.A.S.H, Hyzer (79/200), Denny’s, Dovetail, @bartlesndjames FNGs: None COUNT: 6 CONDITIONS:perfect WARMUP: SSH, squats, windmill, el chapos, bac, quarter mile mosey around city block THE THANG: Poker run: draw 4 F3 cards, pax pairs alternate between exercise and mode of transportation. Three rounds x 4 with run, karaoke,
[ao-smaug] Poker run Read More »
AO: ao-smaug Q: Hyzer (76/200) PAX: Hyzer (75/200), M.A.S.H FNGs: None COUNT: 2 CONDITIONS:warm WARMUP:jog THE THANG:run around the city with a few stops for some 11’s MARY: 5 rounds ANNOUNCEMENTS: COT:provision, discernment, health
[ao-smaug] Friday misc Read More »
AO: ao-smaug Q: Hyzer (74/200) PAX: Hyzer (73/200), Lunch Lady, Dovetail, Mash, Cheesesteak FNGs: None COUNT: 5 CONDITIONS: mild WARMUP: SSH, good mornings, michael phelps THE THANG: mosey to fitness court, partner up for Dora 50 pull ups, 50 dips, 100 merkins, 200 box step/jump ups, 250 sit ups, mosey back to parking lot MARY:
[ao-smaug] Fitness Court Dora Read More »
AO: ao-smaug Q: Hyzer (69/200) PAX: Mash, Dovetail, Lunch Lady, Hyzer (69/200) FNGs: None COUNT: 4 CONDITIONS:nice WARMUP:na THE THANG:ruck up onto the mountain and back MARY: ANNOUNCEMENTS:2nd F Stripers game COT:yes
[ao-smaug] Mountain ruck Read More »
AO: ao-smaug Q: Dovetail PAX: Lunch Lady, Hyzer (65/200), Dovetail FNGs: None COUNT: 3 CONDITIONS:cool WARMUP:SSH, Rockets,Weed picker, mosey to exercise pad THE THANG:Hang 10, timer set for ten minutes, hang from bars as long as possible, perform 5 burpees each time you drop Elevens: jump up and forward sit-ups MARY: run back to parking
[ao-smaug] Hang 10 Read More »
AO: ao-smaug Q: Hyzer (60/200) PAX: Dovetail, Lunch Lady, Hyzer (60/200), Denny’s FNGs: None COUNT: 4 CONDITIONS: mild WARMUP: imperial walkers, copperhead squats, motivators from 5 THE THANG: mosey, 11a mountain climbers and dips, mosey, 10 lunge steps then 30 second wall sit, 9 lunge steps and 30 second wall sit, down to 1 lunge
[ao-smaug] Rockin legs Read More »
AO: ao-smaug Q: Dovetail PAX: Denny’s, Dovetail FNGs: None COUNT: 2 CONDITIONS:cool WARMUP: stretch THE THANG:Ruck into Stone Mtn MARY: ANNOUNCEMENTS: COT:
[ao-smaug] Smaug Ruck Read More »
AO: ao-smaug Q: Hyzer (54/200) PAX: Mash, Dovetail, Lunch Lady, Denny’s, Hyzer (54/200) FNGs: None COUNT: 5 CONDITIONS:muggy and yellow WARMUP: run to fitness court THE THANG: 4 rounds of 6 exercises. 45 seconds on 15 off (24 minutes) push ups, box jumps, sit ups, ring pulls, forward crunches, pull ups MARY: run back to
[ao-smaug] Fitness court Friday Read More »