AO: ao-burn Q: Dovetail PAX: Lunch Lady, Cheesesteak, Blair Witch, HuggyBear, Denny’s, Dovetail, Gekko, Finch FNGs: None COUNT: 8 CONDITIONS:humid slight breeze WARMUP:0.0 FNG Welcome / Disclaimer (Practice this – quickly and clearly state the FNG welcome. And most important Welcome and disclaimer. “I am not a professional, you are responsible for your own safety, […]
[ao-burn] Q school Read More »
AO: ao-burn Q: Dovetail PAX: Dovetail, HuggyBear, Cheesesteak, ShortCircuit, @kenmore, @gekko FNGs: 1 @gekko COUNT: 6 CONDITIONS:rain WARMUP: SSH, squats, windmill, weedpicker THE THANG: · Diamond Merkins (Push-ups with hands close together) · Overhead Press (with coupon or weight) · V-ups · Elbow Plank · Thrusters (Squat + Overhead Press) · Air Squats · Incline
[ao-burn] Saturday snooze Read More »
AO: ao-smaug Q: Hyzer (74/200) PAX: Hyzer (73/200), Lunch Lady, Dovetail, Mash, Cheesesteak FNGs: None COUNT: 5 CONDITIONS: mild WARMUP: SSH, good mornings, michael phelps THE THANG: mosey to fitness court, partner up for Dora 50 pull ups, 50 dips, 100 merkins, 200 box step/jump ups, 250 sit ups, mosey back to parking lot MARY:
[ao-smaug] Fitness Court Dora Read More »
AO: 2ndf-pickleball Q: Holy Water PAX: Luau (100/200), Cheesesteak, Holy Water, Faceoff FNGs: None COUNT: 4 CONDITIONS: Perfect and Perfect WARMUP: Practice swings THE THANG: 2 vs 2, consistently switching sides and teams, played 7-8 games, 1.5+hrs of playtime. MARY: N/A ANNOUNCEMENTS: N/A COT: N/A
[2ndf-pickleball] Pickle and Pickle Read More »
AO: 2ndf-pickleball Q: Holy Water PAX: (Ratatouille), Luau (97/200), Cheesesteak, Holy Water, 0 FNGs: 1 0 COUNT: 4 CONDITIONS: 70s with light breeze WARMUP: Hit the ball THE THANG: 2 on 2, switched up teams 3 or 4 times, played 4-5 games. MARY: N/A ANNOUNCEMENTS:N/A COT:N/A
[2ndf-pickleball] Bounce It Read More »
AO: ao-burn Q: ShortCircuit PAX: HuggyBear, Cheesesteak, Denny’s, Dovetail, Finch, Hyzer (58/200), Lunch Lady, Popeyes, ShortCircuit FNGs: None COUNT: 9 CONDITIONS: clear and a little chilly WARMUP: ChatGPT warmup THE THANG: Man vs. Machine // Cardio BURN // Strength & Conditioning MARY: ANNOUNCEMENTS: Convergence COT: Safety for travel, members who are recovering, patience and intentionality
[ao-burn] Man vs. Machine Read More »
AO: ao-burn Q: Dovetail PAX: Denny’s, Finch, Cheesesteak, Dovetail FNGs: None COUNT: 4 CONDITIONS: cool dry WARMUP: SSH, Windmill, Tennessee rocking chair. Tie fighters : Forward BACs with right leg forward. Backward BACs with left leg forward to balance the Force.Run around the Park BLIMPS 5-burpee, 10-lunge, 15-imperial Walker, 20-merkin, 25-plank jacks, 30-squat back at
[ao-burn] Keeping the light on Read More »
AO: ao-burn Q: H2O PAX: Hyzer (56/200), HuggyBear, Boardwalk, Cheesesteak, Finch, H2O, Dovetail FNGs: None COUNT: 7 CONDITIONS: Cool 40’s WARMUP: Motivators from 7 WeedPickers x 20 BabyArm Circles x 20 1-Forwards x 20 2-Backwards x 20 3-Pretzels x 20 4-Pickled Chinook x 20 Mosey for Coupons THE THANG: Perform reps through all muscle-groups and
[ao-burn] What is a M.A.N.? Read More »
AO: ao-burn Q: Finch PAX: Dovetail, Denny’s, Finch, Cheesesteak, Lunch Lady FNGs: None COUNT: 5 CONDITIONS: great WARMUP: mosey, ssh, windmill, weed pickers, arm circles THE THANG: 5 minutes work, 1 min break Round 1- run the lot 2- rotate 10 reps at a time: merkins, squats, bbsu, curls 3- sprint lengths, walk shorts around
[ao-burn] Tabata adjacent Read More »
AO: ao-burn Q: HuggyBear PAX: Platypus, Rabbit Ears, Popeyes, Dovetail, Cheesesteak, Denny’s, HuggyBear, Finch FNGs: None COUNT: 8 CONDITIONS: Cold but nice. WARMUP: SSH, TTT, LBAC, Seal Claps, Mosey THE THANG: 7 Exercises, 5 rounds 45 Seconds on, 15 seconds off. 30 seconds between rounds. Man Makers, Curls, OH Press, Squats, American Hammers, Merkins, Mountain
[ao-burn] Pizza Party Time! Read More »