AO: ao-downrange Q: Miyagi PAX: Miyagi, Big Dill, Snowman (F3 Cumming) FNGs: None COUNT: 15 CONDITIONS: kinda cold PRE RUN: there were people doing pre ruck and pre run. I ran with Fauci and helped him hit his 1 year PR. WARMUP: weedpickers, Michael Phelps, etc THE THANG: MARY: yes ANNOUNCEMENTS: CSAUP THIS WEEKEND! Also […]
[ao-downrange] Goodbye to Yeah-Yeah @ Phoenix (F3 Cumming) Read More »
AO: ao-downrange Q: Miyagi PAX: Big Dill, Miyagi FNGs: None COUNT: 12 CONDITIONS: actually kinda chilly, in the 50s WARMUP: I did a pre run at 4:45 AM with some of the guys. We ran 3 miles. THE THANG: it was a 30-30, so we started at 5:15 and had a 30 minute beatdown and
[ao-downrange] 30-30 @ Phoenix (F3 Cumming) Read More »
AO: ao-hall-of-justice Q: Daniel-san PAX: Precious, Toto (40/110), Luau (163/200), Daniel-san, Enterprise, Nanny, Chef, Miyagi, Big Dill, YouTube, Val FNGs: None COUNT: 19 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
[ao-hall-of-justice] Daniel-San VQ BQ Read More »
AO: ao-rippedtide Q: Pigskin (121/175) PAX: Big Dill, Nanny, Miyagi, Luau (152/200), Pigskin (121/175), Enterprise, Gortado, Tum-Tum FNGs: None COUNT: 8 CONDITIONS: Awesome! :sunglasses: :man-swimming: WARMUP: – SSH 10 – LBC 10 – Pole Pissers 10 – Michael Phelps 10 THE THANG: RIPPED TIDE RUMBLE – 20 Merkins – 20 J-Low 4 Count – 20
[ao-rippedtide] Ripped Tide Rumble: Battle for the Belt Read More »
AO: ao-downrange Q: Miyagi PAX: Miyagi, Big Dill FNGs: None COUNT: 7 CONDITIONS: comfortably warm WARMUP: typical F3 in cadence things THE THANG: “Walls of Jericho” 7 reps of each exercise, then run a lap around the parking lot: 1. Prime Time Merkins 2. Step Ups 3. Dips 4. Shoulder Taps 5. Monkey Humpers 6.
[ao-downrange] Walls of Jericho @ F3 Cumming AO Phoenix Read More »
AO: ao-wolf-den Q: Nanny PAX: Luau (143/200), Miyagi, Pigskin (110/175), Big Dill, Bonsai, Deep Dish, Homer (23150), Mutt, Nanny, Siri, Snowscape, YouTube, TumTum FNGs: None COUNT: 13 CONDITIONS: beautiful and warm WARMUP: 30 seconds of each: Bunny Hops front to back Bunny Hops side to side Side straddle Hops just legs Forward/Back Side straddle hops
[ao-wolf-den] Operation Lapstorm Read More »
AO: ao-wolf-den Q: Mutt PAX: Thin Mint, Meatloaf, Holy Water, Hubba Bubba, Luau (109/200), Birdie (75/150), YouTube, Miyagi, Daniel-san, Prime-Time, Chop Shop (03/04), Urkel, Shingles, Nanny, Pigskin (76/175), Double Fault(40/100 posts), Mutt, 2%, Siri, Big Dill, Tum Tum FNGs: 1 Tum Tum COUNT: 21 CONDITIONS: Perfect! WARMUP: SSH, LBAC, Pool Pissers, Seal Claps, Overhead Clap,
[ao-wolf-den] One Hill of a Workout Read More »
AO: ao-coliseum Q: Miyagi PAX: Chef, Snowscape, Daniel-san, Tickles, Miyagi, Precious, Bonsai, Gortado, Pigskin (68/175), Big Dill, Snowscape, Diamond, Watts, Enterprise FNGs: 4 Snowscape, Diamond, Watts, Enterprise COUNT: 13 CONDITIONS: pouring rain so we went to the parking deck WARMUP: Sun Gods, Side Squats, Absolutions, 15s THE THANG: partner exercises Pain on Aisle 4 One
[ao-coliseum] Bonsai Birthday Beatdown Read More »