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 »
AO: ao-smaug Q: Hyzer (50/200) PAX: Lunch Lady, Denny’s, Hyzer (50/200) FNGs: None COUNT: 3 CONDITIONS: mild WARMUP:mosey THE THANG:run/11s dips and hand release merkins/run/11s squats and coffin sit ups / run/ 11s merkins and Carolina dry docks/ run back while picking up the 6 MARY:na ANNOUNCEMENTS:convergence 4/19, Q1.5 M COT: yes
[ao-smaug] Old school simple Read More »
AO: ao-smaug Q: Lunch Lady PAX: Hyzer (46/200), Denny’s, Dovetail, Lunch Lady FNGs: None COUNT: 4 CONDITIONS: Winter 3.0 WARMUP: N/A THE THANG: 2.6 Mile ruck into park and back. MARY:No time ANNOUNCEMENTS: No longer bound this weekend. COT: Said, heard and prayed about.
[ao-smaug] Stone Mountain Park Ruck Read More »
AO: ao-smaug Q: Hyzer (44/200) PAX: Denny’s, Lunch Lady, Spit Valve, Hyzer (43/200) FNGs: None COUNT: 4 CONDITIONS:mild WARMUP:na THE THANG:we rucked, we talked, we worked and we ran MARY: ANNOUNCEMENTS: COT:spot valve family healing, weekend storm protection
[ao-smaug] Ruck Run and Work Read More »