AO: The Tracks Q: Homer , PAX: Chopsticks, Holy Water, Formica, Precious, Homer FNGs: None COUNT: 5 CONDITIONS: perfect WARMUP: yep THE THANG: Coupons up to town hall upper porch Partner up for first BOMBS Partner run a determined loop 20 blockees 40 overhead press 60 Merkins (left right center) 80 big boys 100 squats […]
[The Tracks] Dual ascending BOMBS, Descending COMBS and Flatline FLOMBS Read More »
AO: The Tracks Q: Homer , PAX: Chopsticks, Holy Water, Formica, Precious, Homer FNGs: None COUNT: 5 CONDITIONS: perfect WARMUP: yep THE THANG: Coupons up to town hall upper porch Partner up for first BOMBS Partner run a determined loop 20 blockees 40 overhead press 60 Merkins (left right center) 80 big boys 100 squats
[The Tracks] Dual ascending BOMBS, Descending COMBS and Flatline FLOMBS Read More »
AO: Coliseum Q: Paterno , PAX: Luau (F3 Gwinnett), Loud Mouth, Yard Sale, Chef, Formica, Paterno, Gilmore, Beethoven, Michelin Man, Body Cam, Toll Road, Commander, Shenanigans, All-In FNGs: None COUNT: 14 CONDITIONS: 53°F and Clear WARMUP: – Side Straddle Hops – Weed Pickers – Windmills – Toy Soldiers – Little Baby Arm Circles – Pool
[Coliseum] Talladega Mornings: The Ballad of the Substi-Q 🏎️ Read More »
AO: The Tracks Q: Chopsticks , PAX: Beethoven, SixthSense, Homer, Holy Water, Chopsticks, Miyagi, Pigskin, Precious, Formica, Birdie, Clippy FNGs: 1 Clippy COUNT: 11 CONDITIONS: mid-high 40s – perfect WARMUP: Weedpickers Imperial walkers LBAC Hangover Grass scoops SSH THE THANG: Variation on the “Norwegian 4×4” workout. 4 sections of 4-minute high-intensity exercises, with ~3 minutes
[The Tracks] The Tracks – 4×4 Beatdown Read More »
AO: Hall of Justice Q: Precious , PAX: Enterprise, Precious, Formica, Chopsticks, Homer, Miyagi, YouTube, Val, Jace Fisher FNGs: COUNT: 9 CONDITIONS: 60° WARMUP: oh claps, little baby arm circles, pull pissers, wind milks THE THANG: 8 Stations: jump squats, star jacks, planks, Apollo oh-nos l, mercans, CFGs, kettle bell swings, deadlifts with 145lbs bar.
[Hall of Justice] Precious’ Mannaversery Read More »
AO: Coliseum Q: Toll Road , PAX: Beethoven, Lefty, long haul, Paterno, Meatloaf, Precious, MC, Supply Chain, Toll Road, Miyagi, Gilmore, Enterprise, Pigskin (160/175), Formica, Chef FNGs: None COUNT: 15 CONDITIONS: Mild fall morning WARMUP: yep THE THANG: Stacked deck workout with Merkins, Imperial Squat Walkers, Big Boy Sit-ups, Silent Count side straddle hops with
[Coliseum] Acey-Duecey Read More »
AO: The Tracks Q: Holy Water , PAX: Pigskin (160/175), Paterno, Birdie (110/150), Neon, Precious, Formica, Cheesesteak, Holy Water, Chopsticks, Miyagi, 1 Egg Fry FNGs: 1 1 Egg Fry COUNT: 11 CONDITIONS: Perfect WARMUP: Motivator (7 count) THE THANG: The MOT was Burpee Broad Jump. Round 1: 10 BBJ then do the exercise, 10BBJ back
[The Tracks] Life, Progress, Consistency – The MANNIVERSARY You Didn’t Know You Needed Read More »
AO: Hall of Justice Q: Moen (136/100) , PAX: Val, Formica, Holy Water, YouTube, Miyagi, Precious, Moen (136/100) FNGs: None COUNT: 7 CONDITIONS: Mid-40s and clear WARMUP: – 15 SSHs – 15 LBACs – 15 Pool Pissers – 15 This Guy – 10 Through The Tunnel/Weedpickers THE THANG: Catch Me If You Can Lap around
[Hall of Justice] Catch Me Up! Read More »
AO: Wolf Den Q: Miyagi , Deep Dish PAX: Luau (233/200), Formica, Holy Water, Miyagi, Deep Dish, Mutt, YouTube FNGs: None COUNT: 7 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
[Wolf Den] Best Way to Start the Weekend Read More »
AO: ao-tracks Q: Holy Water PAX: Holy Water, Precious, Radar, Hickory, Pigskin (121/175), Birdie (75/150), Luau (151/200), Animal, Moen (90/100), Miyagi, Formica, Shank, Chris (Sketchy) FNGs: 1 Chris (Sketchy) COUNT: 13 CONDITIONS: Mid 70s and Humid Pre Run: Miyagi (4 miles), Birdie (75/150) and Pigskin (121/175) (1-2 miles), Holy Water (7 miles) – we forgot
Loosen those bolts and joints Read More »