AO: ao-downrange Q: Miyagi PAX: Miyagi, Bonsai, Hidden Valley, Birthday Boy, Avalanche, Black Widow, Beamer, Peaches, Pearl, Gator, IPTAY, Butch, Sarge, Backdraft, Belmar (4 DRs from F3 Gwinnett), Tomahawk FNGs: 1 Tomahawk COUNT: 16 CONDITIONS: Conditions: 70F, Rain stopped right on time for the beatdown to begin (stayed nice and humid for us). WARMUP: THE […]
[ao-downrange] AOwwww Blackbeard’s Revenge in F3 South Strand Read More »
AO: ao-coliseum Q: Miyagi PAX: Bonsai, Pigskin (73/175), Luau (106/200), Watts, Supply Chain, Chef, Miyagi, Bluey FNGs: 1 Bluey COUNT: 8 CONDITIONS: perfect for a beatdown WARMUP: Sun Gods (arm circles), windmills, imperial walkers, sumo squats, motivators, mosey THE THANG: Tabata training 30 seconds of work, 15 second rest, x3 per exercise, then mosey across
[ao-coliseum] Agility HIIT Tabata 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 »
AO: ao-hall-of-justice Q: Pigskin (67/175) PAX: Holy Water, Precious, Bonsai, Val, Miyagi, Pigskin (66/175) FNGs: None COUNT: 6 CONDITIONS: – 65° – 96% Humidity – Dew Point 64° – 92% Cloud Cover – Slight Sprinkle WARMUP: – Retrieve Dumbbells, Workout Set Up THE THANG: Upper Body Burn: Push your upper body to the limit with
[ao-hall-of-justice] Upper Body Burnout Read More »
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-coliseum Q: Pigskin (51/175) PAX: Luau (90/200), Miyagi, Bonsai, Precious, Pigskin (51/175), Tickles, Stitches FNGs: 2 Tickles, Stitches COUNT: 7 CONDITIONS: – 61° – 100% Humidity – Dew Point 61° – 76% Cloud Cover WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers – 10 –
[ao-coliseum] Dumbbell Domination Read More »
AO: ao-hall-of-justice Q: YouTube PAX: Luau (76/200), Miyagi, Reepacheap, Precious, Freud, Gortado, Bonsai, YouTube FNGs: None COUNT: 8 CONDITIONS: Muggy WARMUP: SSH, Weed Picker, Lbac, pool pisser THE THANG: Mosey to town center on main. – Thang 1: Partner one exercise 100 – Merkins, 200 – LBC, 300 – Squats, and partner two mosey around
[ao-hall-of-justice] TGIF Read More »
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 »