[ao-smaug] Smaug Ruck
AO: ao-smaug Q: Dovetail PAX: Denny’s, Dovetail FNGs: None COUNT: 2 CONDITIONS:cool WARMUP: stretch THE THANG:Ruck into Stone Mtn MARY: ANNOUNCEMENTS: COT:
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[ao-smaug] Fitness court Friday
AO: ao-smaug Q: Hyzer (54/200) PAX: Mash, Dovetail, Lunch Lady, Denny’s, Hyzer (54/200) FNGs: None COUNT: 5 CONDITIONS:muggy and yellow WARMUP: run to fitness court THE THANG: 4 rounds of 6 exercises. 45 seconds on 15 off (24 minutes) push ups, box jumps, sit ups, ring pulls, forward crunches, pull ups MARY: run back to
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[ao-burn] Tabata adjacent
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
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[ao-burn] Lunch Lady’s Run and Fun
AO: ao-burn Q: Lunch Lady PAX: HuggyBear, Honky Tonk, Denny’s, Fabio, Lunch Lady FNGs: None COUNT: 5 CONDITIONS: Beautiful with a touch of pollen WARMUP: SSH, Imperial Walkers, Weed Pickers, Baby Arm Circles (Front & Back) and Seal Claps. THE THANG: Run & Fun Pax ran the greenway trail stopping at various locations to complete
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[ao-smaug] Old school simple
AO: ao-smaug Q: Hyzer (50/200) PAX: Lunch Lady, Denny’s, Hyzer (50/200) FNGs: None COUNT: 3 CONDITIONS: mild WARMUP:mosey THE THANG:run/11s dips and hand release merkins/run/11s squats and coffin sit ups / run/ 11s merkins and Carolina dry docks/ run back while picking up the 6 MARY:na ANNOUNCEMENTS:convergence 4/19, Q1.5 M COT: yes
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[ao-burn] Read a RUCKin’ book!
AO: ao-burn Q: ShortCircuit PAX: HuggyBear, Denny’s, Hyzer (48/200), Lunch Lady, Rabbit Ears, ShortCircuit FNGs: None COUNT: 6 CONDITIONS: Cold-ish WARMUP: THE THANG: 2 mile walk with 2 chapters in Leadership 101 by John C Maxwell MARY: ANNOUNCEMENTS: COT:
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[ao-smaug] Stone Mountain Park Ruck
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.
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[ao-burn] Pizza Party Time!
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
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[ao-burn] The Dovetail Special
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
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[ao-smaug] Ruck Run and Work
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
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