AO: ao-tracks Q: Precious PAX: Birdie (75/150), Miyagi, Pigskin (63/175), Bonsai, Boardwalk, Daniel-san, Dry fit, Neon, Precious, Chopsticks, Holy Water FNGs: None COUNT: 11 CONDITIONS: 61° WARMUP: side straddle hops, overhead claps, imperial walkers, weed pickers THE THANG: Mosey to play ground. Starting there we did a loop around the green doing rise sets of […]
AO: ao-tracks Q: Miyagi PAX: Pigskin (61/175), Neon, Holy Water, Chopsticks, Birdie (75/150), Miyagi, Harding, Precious, Dry fit, Double Fault(40/100 posts), Boardwalk FNGs: None COUNT: 11 CONDITIONS: perfect for working out WARMUP: windmills, arm circles, SSH THE THANG: Mosey to the rock pit. Chest press a rock, run to grass, Bobby Hurley, run back to
Drop the reps, Drop the sweat 😅 Read More »
AO: ao-tracks Q: Homer (18/150) PAX: Pigskin (56/175), Miyagi, Chopsticks, Neon, Homer (18/150) FNGs: None COUNT: 5 CONDITIONS: WARMUP: there was stretching for those on time. THE THANG: Mosey to the circle beside playground. Chose a run loop. Partner up for Super 21s. Basically run opposite way around circle from partner. Meet up. Do 1
Homer’s Return: Super 21s and 7s Read More »
AO: ao-tracks Q: Birdie (55/150) PAX: Luau (92/200), Holy Water, Pigskin (53/175), Chopsticks, Miyagi, Birdie (55/150) FNGs: None COUNT: 6 CONDITIONS: warm & perfect WARMUP: disclaimer and moseyed around the green area for Wind Mill, Weed Picker, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club. THE THANG: YHC indicated 4 stations along the
return of the 4 corners suicide Read More »
AO: ao-tracks Q: Hyzer (63/200) PAX: Pigskin (50/175), Hyzer (62/200), Luau (89/200), Miyagi, Oh Yeah, Flatline, Silo (F3 Naperville), Precious, Fireball, Chopsticks FNGs: None COUNT: 10 CONDITIONS: warm WARMUP: Motivators from 7 (4 count) THE THANG: 2 mile run, 2 minute max unbroken merkins, 2 minute max unbroken BBSU MARY: 10 burpees for Miyagi ANNOUNCEMENTS:
AO: ao-tracks Q: Miyagi PAX: Pigskin (42/175), Luau (84/200), Precious, Holy Water, Miyagi FNGs: None COUNT: 5 CONDITIONS: 46 and clear WARMUP: SSH’s, Weed Pickers, Toy Soldiers, Motivator, Windmills THE THANG: martial arts training MARY: 1 minute of burpees ANNOUNCEMENTS: – Tomorrow is Good Friday. Cross Ruck at ao-coliseum and out in Alpharetta. – Saturday
AO: ao-tracks Q: Pigskin (41/175) PAX: Luau (82/200), Birdie (55/150), Miyagi, Pigskin (40/175), Neon, Harding, Chopsticks, Flatline, Fireball, Precious FNGs: None COUNT: 10 CONDITIONS: – 61° – 77% Humidity – Dew Point 54° – 31% Cloud Cover WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers –
AO: ao-tracks Q: Pigskin (38/175) PAX: Birdie (55/150), Pigskin (38/175), Chopsticks, Fireball, Precious, Neon, Miyagi FNGs: None COUNT: 7 CONDITIONS: – 47° – 83% Humidity – Dew Point 43° – 6% Cloud Cover WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers – 10 – Weed Pickers
AO: ao-tracks Q: Birdie (55/150) PAX: Pigskin (37/175), Holy Water, Luau (79/200), Miyagi, Chopsticks, Birdie (55/150) FNGs: None COUNT: 6 CONDITIONS: cooler & perfect for BD WARMUP: Disclaimer & then we performed Wind Mills, Weed Picker, SSH & Morrocan Night Club THE THANG: After WOR, we moseyed toward Coleman Middle School. 1. Station #1 –
AO: ao-tracks Q: Pigskin (34/175) PAX: Luau (75/200), Pipes, Whoopi, Chopsticks FNGs: None COUNT: 5 CONDITIONS: 66 Clear ⛅️ WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers – 10 – Weed Pickers – 10 – Imperial Walkers – 10 THE THANG: Main Event: The Final Four
F3 Final Four Beatdown Read More »