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
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AO: ao-tracks Q: Birdie (55/150) , Pipes, Luau (73/200) PAX: Luau (73/200), Pipes, Chopsticks, Fireball, Oh Yeah, Precious, Birdie (55/150) FNGs: None COUNT: 7 CONDITIONS: bit cooler & breezy WARMUP: While waiting for the Q (Pigskin (33/175)), we started the warm up. Quick disclaimer and off we went with: Wind Mills, Weed Picker, SSH, Imperial
AO: ao-tracks Q: Boardwalk PAX: Harding, Pigskin (31/175), Luau (68/200), Birdie (38/150), Boardwalk, Chopsticks, Flatline, Oh Yeah, Precious FNGs: None COUNT: 9 CONDITIONS: Mid 40s. Great. WARMUP: SSHs. MNCs. LBACs. PPs. HBs. THE THANG: In Greek mythology, Cerberus was a three-headed dog that guarded the gates of the Underworld to prevent the dead from leaving.
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AO: ao-tracks Q: Harding PAX: Luau (64/200), Birdie (38/150), Chopsticks, Pigskin (29/175), Oh Yeah, Boardwalk, Miyagi, Harding FNGs: None COUNT: 8 CONDITIONS: 60’s, windy, a little rain, GOOD WARMUP: Motivators (6), hillbillies, weed pickers, butt kicker up downs THE THANG: Tabata Stations: 45s AMRAP Work, 15s rest Battle Rope: alternating waves / rainbow slams Wall:
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AO: ao-tracks Q: Birdie (38/150) PAX: Pigskin (27/175), Neon, Oh Yeah, Luau (62/200), Birdie (38/150), Fireball, Mighty Duck, MightyDuck FNGs: 1 MightyDuck COUNT: 7 CONDITIONS: balmy 40’s WARMUP: after disclaimer, started with Wind Mills, Weed PIcker, SSH, Mountain Man Pooper, Moroccan Night CLub THE THANG: Thang #1: Mosey to the back entrance of the city
AO: ao-tracks Q: Boardwalk PAX: Pigskin (23/175), Miyagi, BallBoy, Boardwalk, Pipes, Birdie (38/150), Luau (59/200), Mater FNGs: None COUNT: 8 CONDITIONS: Low 50s. Perfect. WARMUP: SSHs. MNCs. MPs. WMs. WPs. Maybe something else? THE THANG: Start in center of green and rotate through all four corners but come back to center before advancing to next
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AO: ao-tracks Q: HuggyBear PAX: Luau (57/200), Fireball, Birdie (38/150), Pipes, Formica, landlocked, HuggyBear FNGs: None COUNT: 7 CONDITIONS: 40 degrees WARMUP: SSH, IMPWs, LBAC, PP, Seal Claps, Moroccan Night Clubs THE THANG: Q-Source V.A.P.E Discussion, Tabata Workout. OH Press, Curls, Squats, Calf Raises, 200 M Sprint – 4 Rounds. Discussions in and in between
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AO: ao-tracks Q: Pigskin (21/175) PAX: Birdie (38/150), Miyagi, Luau (52/200), Formica, Double Fault(40/100 posts), Whoopi, Chopsticks, PuffDaddy, Dri-Fit, Bonsai FNGs: 1 Bonsai COUNT: 11 CONDITIONS: 34° now and cloudy. Wind is making it feel colder, about 23°. Clear conditions. WARMUP: SSH, LBAC, Pool Pissers, Michael Phelps, Weed Pickers, Buy In: 60 Push Ups Partner
12 Minute Torture (Upper Body Emphasis) Read More »