AO: qsource Q: HuggyBear PAX: Birdie (110/150), Chopsticks, Rudy, HuggyBear FNGs: None COUNT: 4 CONDITIONS: Good WARMUP: Coffee THE THANG: Q3.11 Contentment MARY: Prayers ANNOUNCEMENTS: – COT: Yes
[qsource] Q3.11 Contentment Read More »
AO: ao-tracks Q: Homer (35/150) PAX: Luau (208/200), Chopsticks, Precious, Homer (35/150), Birdie (110/150), Anthony Gomez, Wall-E FNGs: 1 Wall-E COUNT: 6 CONDITIONS: nice morning. WARMUP: disclaimer give me more intentionally with FNG in attendance. Side Straddle Hops, weedpicker, hill billy, little baby arm circles. Mosey to back side of city hall to bottom of
AO: qsource Q: Birdie (110/150) , PAX: Hyzer (142/200), Chopsticks, Birdie (110/150) FNGs: None COUNT: 3 CONDITIONS: nice WARMUP: coffee THE THANG: discussion about COMMITMENT. MARY: ANNOUNCEMENTS: COT:
[qsource] Q3.9 Commitment Read More »
AO: ao-tracks Q: Miyagi PAX: Chopsticks, Miyagi, Carabiner, Pipes, Tinker Bell, Fireball, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: chilly WARMUP: dread of this workout THE THANG: 50-minute AMRAP – Count the total number of 100-meter sprints. – If time stops and you’re in the middle of the sprint, it does not count. Whole numbers
IronPAX 2025 Week 1: Feeks WOD Read More »
AO: ao-tracks Q: Chopsticks PAX: Luau (187/200), Miyagi, Neon, Stitches, Precious, Chopsticks FNGs: None COUNT: 6 CONDITIONS: perfect WARMUP: Weedpickers Windmills Michael Phelps Hangover motivators – 5 count 3 minute plank while reading an excerpt from q-source on exhortation. THE THANG: 7 forward movement exercises taking us from city hall to the street. Lunge walk
Keep Moving Forward (7 levels) Read More »
AO: ao-hall-of-justice Q: Miyagi , HuggyBear, Chef, Val PAX: Paterno, HuggyBear, Enterprise, Pigskin (137/175), Chef, Miyagi, Hyzer (134/200), Luau (185/200), Mutt, Val, Toto (40/110), Speedy (5/32), Birdie (110/150), Dovetail, YouTube, BTS, Cheesesteak, Simba, Yard Sale, Chopsticks, Origami, Ocho FNGs: None COUNT: 22 CONDITIONS: beautiful and dark WARMUP: Arm Circles and Weedpickers IC THE THANG: Motivator
[ao-hall-of-justice] “Brother’s Burden”: Labor Day 30:30 Read More »
AO: ao-yard Q: Quick Release (110/175) PAX: Frizzle, Chef, Miyagi, Deuces, Toto (40/110), Luau (184/200), Saints (107/135), Squeeky, Crack, Motel 6, Yard dog. 60, Big Roz, Chopsticks, Coconut, Enterprise, Fireball, G String, Holy Water, Pipes, Precious, Quick Release (110/175), Spud, Ted Lasso, The Cheese, Robo, Double Dribble, Flatline, Danielsan, Elf, Mr Freeze, Roll FNGs: 3
[ao-yard] IronPax Prep 2025 Read More »
AO: ao-tracks Q: Precious PAX: Luau (182/200), Birdie (110/150), Chopsticks, lemon FNGs: None COUNT: 5 CONDITIONS:65° WARMUP: 15 ssh, 10 oh claps, 10 seal claps, 10 windmills THE THANG: Mosey to stage Do rise sets 4 stations, 4 corner style go to any corner in any order, come back. Do different transportation to each area
AO: qsource Q: Hyzer (130/200) PAX: HuggyBear, Hyzer (130/200), Chopsticks FNGs: None COUNT: 3 CONDITIONS:starbucks WARMUP:coffee THE THANG:meandering conversation about persuasion MARY: ANNOUNCEMENTS: COT: prayer for the week
[qsource] Q3.6 Persuasion Read More »
AO: ao-tracks Q: Miyagi PAX: Pigskin (137/175), Miyagi, Neon, Luau (175/200), Precious, Pipes, Birdie (110/150), Chopsticks, Tinker Bell, Lemon FNGs: None COUNT: 10 CONDITIONS: 70 degrees WARMUP: Birdie (110/150) led it because I was late THE THANG: Ring of Fire: overhead presses to 50, curls to 50 Alligator merkins across the green, plank for six.