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
F3 Final Four Beatdown Read More »
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.
Conquering Cerberus Read More »
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:
Tool Time Tabata at the Tracks 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 »
AO: ao-tracks Q: Homer (11/150) PAX: Pipes, Fireball, Pigskin (19/175), Boardwalk, Homer (11/150), Luau (45/200), Mozart, Birdie (18/150), Harding, Miyagi, Magnolia (45/100), McFly, (Ratatouille), Flatline, Zack Welch, Chopsticks, DriFit FNGs: 1 DriFit COUNT: 17 CONDITIONS: perfect WARMUP: yep THE THANG: DORA SORTA – partner up and do a loop lap while partners cumulatively do: 50
Virtual Workout with 3 pax on WhatsApp Read More »
AO: ao-tracks Q: Birdie (18/150) PAX: Pigskin (13/175), Luau (36/200), Fireball, Neon, Flatline, Chopsticks, Birdie (18/150) FNGs: None COUNT: 7 CONDITIONS: cold & wet WARMUP: SSH, Weed PIcker, Wind Mills, Imperial Walker, Moroccan Night Club. THE THANG: Mosey to the coupon pile and head to the parking garage. Thang #1: Count 1 to 50, but