AO: ao-smaug Q: Hyzer (122/200) PAX: Lunch Lady, Denny’s, Blair Witch, Hyzer (122/200), Daniel-san, M.A.S.H, Enterprise, Miyagi, Party Bowl, Cruiser, Set Up, Jackie FNGs: 3 Cruiser, Set Up, Jackie COUNT: 12 CONDITIONS:muggy WARMUP:merkins, dynamic stretch, mountain climbers THE THANG: run/hike up the mountain with some short beatdown stops. One group came back down while the […]
[ao-smaug] Mountain run/hike Read More »
AO: ao-burn Q: Finch PAX: Dovetail, HuggyBear, Blair Witch, Denny’s, Finch, Hyzer (116/200), Lunch Lady, Popeyes, ShortCircuit, Offsides FNGs: None COUNT: 10 CONDITIONS: good WARMUP: Mosey, ssh, good mornings, imperial walkers, lil baby arm circles THE THANG: Work 5 minutes, rest 1, 5 rounds Round 1 – alternate 10 reps each of merkins, bbsu, cactus
[ao-burn] Tabata like Read More »
AO: ao-burn Q: Hyzer (113/200) PAX: ShortCircuit, Lunch Lady, Honky Tonk, Moen (91/100), Rabbit Ears, Finch, Denny’s, Blair Witch, Cheesesteak, HuggyBear, Hyzer (112/200), Popeyes, Templeton FNGs: 1 Templeton COUNT: 13 CONDITIONS:muggy WARMUP:ssh, good mornings, Michael Phelps, seal claps, oh claps THE THANG:mosey, 3 Merlin buy in each round of 11s with Carolina dry socks and
[ao-burn] Sasquatch at the Burn Read More »
AO: ao-burn Q: Blair Witch PAX: Denny’s, Cheesesteak, Finch, Blair Witch FNGs: None COUNT: 4 CONDITIONS: warm and humid WARMUP: Imperial Walkers, Pendulums, Good Mornings, Arm Circles THE THANG: Walls of Jericho. – description below. Performed at splash pad with coupons. Exercises were Bobby Hurleys, overheads, diamond merkins, monkey humpers, rows, decline merkins, freddie mercurys
[ao-burn] Walls 0f Jericho + Tortoise & Hare Read More »
AO: ao-burn Q: ShortCircuit PAX: Popeyes, Dovetail, Moen (89/100), Blair Witch, Denny’s, Finch, Hyzer (108/200), Lunch Lady, ShortCircuit FNGs: None COUNT: 9 CONDITIONS: Clear WARMUP: THE THANG: Presidential Fitness Test (F3 adaptation) MARY: ANNOUNCEMENTS: COT: Family and being male role models, travels, returning to work after vacation
[ao-burn] Ike’s Iron Test Read More »
AO: ao-burn Q: Dovetail PAX: Miyagi, Finch, Hyzer (98/200), Honky Tonk, Round-Up, ShortCircuit, Cheesesteak, HuggyBear, Lunch Lady, Denny’s, Dovetail, Sci-Fi, Welcome @rottentomato FNGs: 1 Welcome @rottentomato COUNT: 13 CONDITIONS:warm WARMUP: Q assigned one warm up to each pax to lead. Took longer then expected. Sungods, Daisy pickers, good mornings, arm circles, downward dog to Cobra,
[ao-burn] Workout Flow – “Leader’s Gauntlet”: Read More »
AO: ao-burn Q: Dovetail PAX: Dovetail, Denny’s, Blair Witch, Gekko, Lunch Lady FNGs: None COUNT: 5 CONDITIONS:humid WARMUP:SSH, windmill, weed picker, drunken hillbilly, BAC THE THANG:RUNNING STATIONS First Station 15 Merkins Second Station 15 BBS Third Station 15 Triceps Dips TURN AROUND Second Station 15 BBS First Station 15 Merkins *FIVE ROUNDS WELSH DRAGONS 4
[ao-burn] Run dragon run Read More »
AO: ao-smaug Q: Hyzer (93/200) PAX: Dovetail, Lunch Lady, Hyzer (93/200), Denny’s, Blair Witch FNGs: None COUNT: 5 CONDITIONS:muggy WARMUP:mosey comforters court THE THANG:partner up, one pax runs ~100 yard circuit while other builds on rep count. 100 pull ups, 100 bar merkins, 200 box jumps or step ups, 100 squats, one round each on
[ao-smaug] Fitness court Dora Read More »
AO: ao-burn Q: Dovetail PAX: Blair Witch, Round-Up, Denny’s, Dovetail, Finch, Gekko FNGs: None COUNT: 6 CONDITIONS:humid WARMUP: motivators from 5, windmills, pendulums, rocking chairs, BAC, mosey with burpee stops to coupon pile THE THANG:DORA Style Workout: Coupon Express Distance: each exercise adds 10 yards to mode of transportation. The Grind For each exercise, one Pax
[ao-burn] Coupon Express Read More »
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 »