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 »
AO: ao-smaug Q: Hyzer (40/200) PAX: Denny’s, Dovetail, Lunch Lady, Hyzer (39/200) FNGs: None COUNT: 4 CONDITIONS:mild WARMUP: THE THANG:couple mile ruck up part of the mountain road and back MARY: ANNOUNCEMENTS: COT:injured pax, leading with trust and love
AO: ao-smaug Q: Lunch Lady PAX: Denny’s, Dovetail, Lunch Lady, Spit Valve FNGs: None COUNT: 4 CONDITIONS: Chilly WARMUP: SSH, Weed Pickers, baby arm circles, Moroccan night clubs and a mosey. THE THANG: Parking lot suicides alternating merkins and big boys at each parking space line. # of reps matched the space number. Pax then
[ao-smaug] Parking lot Pain Read More »
AO: ao-smaug Q: Hyzer (32/200) PAX: Denny’s, Wham-O, Lunch Lady, Hyzer (31/200) FNGs: None COUNT: 4 CONDITIONS: cold WARMUP: run to fitness court THE THANG: rotate between pull ups, ab machine, step ups, merkins/dips 25 reps and rotate. 6 circuits through MARY: run back to parking lot. 25 Freddy mercurys, 25 dying cockroaches, 12 dragon
[ao-smaug] There’s no COLD in F3 ! Read More »
AO: ao-smaug Q: Lunch Lady PAX: Denny’s, Dovetail, Hyzer (26/200), Lunch Lady FNGs: None COUNT: 4 CONDITIONS: Cold WARMUP: SSH, Weed Pickers, Good Mornings and a mosey. THE THANG: Main Street Madness – 2 pax ran up and down the Main Street parking lot while other 2 pax worked there way up the parking lot
[ao-smaug] Main Street Madness Read More »