AO: ao-smaug Q: Lunch Lady PAX: Hyzer (46/200), Denny’s, Dovetail, Lunch Lady FNGs: None COUNT: 4 CONDITIONS: Winter 3.0 WARMUP: N/A THE THANG: 2.6 Mile ruck into park and back. MARY:No time ANNOUNCEMENTS: No longer bound this weekend. COT: Said, heard and prayed about.
[ao-smaug] Stone Mountain Park Ruck 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 »
AO: ao-burn Q: Lunch Lady PAX: Cheesesteak, Denny’s, Finch, Fabio, Lunch Lady, Honky Tonk FNGs: None COUNT: 6 CONDITIONS: cool and cloudy WARMUP: SSH, Weed Pickers, imperial walkers and baby arm circles THE THANG: Dovetail’s Burn Bombs- pax teamed up to complete. One pax ran while the other worked and then switched out. Burn= 25
[ao-burn] The Dovetail Special Read More »
AO: ao-smaug Q: Hyzer (44/200) PAX: Denny’s, Lunch Lady, Spit Valve, Hyzer (43/200) FNGs: None COUNT: 4 CONDITIONS:mild WARMUP:na THE THANG:we rucked, we talked, we worked and we ran MARY: ANNOUNCEMENTS: COT:spot valve family healing, weekend storm protection
[ao-smaug] Ruck Run and Work Read More »
AO: ao-burn Q: Dovetail PAX: Change Order (5/90)-INJURED RESERVE, Dovetail, Honky Tonk, Denny’s, Lunch Lady, Cheesesteak FNGs: None COUNT: 6 CONDITIONS:55 and clear WARMUP:SSH, weed picker, rockets, windmill drunken hillbilly arm circles, pool pisser, seal clap THE THANG:Each round starts with a lap around the Lilburn Park Greenway (quarter mile)and then concludes with ascending exercise.
[ao-burn] Chasing rainbows Read More »
AO: ao-smaug Q: Hyzer (40/200) PAX: Denny’s, Dovetail, Lunch Lady, Hyzer (39/200) FNGs: None COUNT: 4 CONDITIONS:mild WARMUP: THE THANG:couple mile ruck up part of the mountain road and back MARY: ANNOUNCEMENTS: COT:injured pax, leading with trust and love
AO: ao-smaug Q: Lunch Lady PAX: Denny’s, Dovetail, Lunch Lady, Spit Valve FNGs: None COUNT: 4 CONDITIONS: Chilly WARMUP: SSH, Weed Pickers, baby arm circles, Moroccan night clubs and a mosey. THE THANG: Parking lot suicides alternating merkins and big boys at each parking space line. # of reps matched the space number. Pax then
[ao-smaug] Parking lot Pain Read More »
AO: ao-smaug Q: Hyzer (32/200) PAX: Denny’s, Wham-O, Lunch Lady, Hyzer (31/200) FNGs: None COUNT: 4 CONDITIONS: cold WARMUP: run to fitness court THE THANG: rotate between pull ups, ab machine, step ups, merkins/dips 25 reps and rotate. 6 circuits through MARY: run back to parking lot. 25 Freddy mercurys, 25 dying cockroaches, 12 dragon
[ao-smaug] There’s no COLD in F3 ! Read More »
AO: ao-burn Q: ShortCircuit PAX: Finch, Popeyes, Denny’s, ShortCircuit, HuggyBear, Moen (23/100), Hyzer (29/200), Lunch Lady, Dovetail, Cheesesteak FNGs: None COUNT: 10 CONDITIONS: Clear and cold WARMUP: Ring of Fire THE THANG: True/False MARY: Ring of Fire ANNOUNCEMENTS: No Longer Bound breakfast / Sandlot 2nd F COT: Pax liver / Child heart issues / physical
[ao-burn] True/False Read More »
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Lunch Lady, Buckets FNGs: 1 Buckets COUNT: 4 CONDITIONS:light rain cool WARMUP: SSH, weed picker. Windmills, copper squares, BAC, popeye punches. Mosey around lot THE THANG: five stations, Temu Dice. Rope waves, jump rope, balls walls, coupon squat. Dice roller completes exercise on roll and then pax rotates
[ao-burn] Pavilion party Read More »