AO: The Tracks Q: Miyagi , PAX: Lemon, Enterprise, Neon, Pigskin, Miyagi, SixthSense, Precious FNGs: None COUNT: 7 CONDITIONS: great morning to work out! WARMUP: LBAC’s, Pool Pissers, Copperhead Squats, SSH’s THE THANG: Burpee Ladder: 5, 10, 15, 20, etc Each round is 8 minutes. Mosey between rounds. 1. Burpees and Air Squats 2. Burpees […]
[The Tracks] Burpee Ladders – MABA DAY 6 Read More »
AO: The Tracks Q: Lemon , PAX: Chopsticks, Lemon, Daniel-san, Neon, Birdie (110/150), Miyagi, Tinker Bell, Luau (F3 Gwinnett), Precious, Holy Water FNGs: None COUNT: 10 CONDITIONS: WARMUP: SSH, Weed Pickers, Imperial Walkers, Arm Circles THE THANG: each Round = 5 burpees followed by Exercise, MOT for 20 yards, Exercise, run for 100 yards, Exercise,
[The Tracks] The Tracks 📣 VQ Read More »
AO: The Tracks Q: Holy Water , PAX: Lemon, Birdie (110/150), Chopsticks, Luau (237/200), Miyagi, Holy Water FNGs: None COUNT: 6 CONDITIONS: Cold, Wet and Perfect WARMUP: SSH and LBACS THE THANG: Rock pile: Each Pax grabbed a coupon to perform the below exercises. 1st round was 25 reps of each exercise, next round was
[The Tracks] Come and Find Out Read More »
AO: The Tracks Q: Boardwalk , Boardwalk PAX: Chopsticks, Luau (236/200), Birdie (110/150), Miyagi, Precious, Lemon, Pigskin (160/175), Boardwalk FNGs: None COUNT: 8 CONDITIONS: Cold. Gloomy. And extra dark, with the blown transformer. WARMUP: SSHs > Hillbillies > Overhead Claps > Hangovers > Michael Phelps THE THANG: 30-minute AMRAP – 5 burpees – 10 donkey
[The Tracks] The Ginny Read More »
AO: ao-tracks Q: Chopsticks PAX: Birdie (110/150), Precious, Neon, Pigskin (160/175), Lemon, Chopsticks FNGs: None COUNT: 6 CONDITIONS: not too humid. Cool. Perfect. WARMUP: Weedpickers Windmills Michael Phelps Moroccan nightclub Little baby arm circles Hangover THE THANG: modified Pull-ups at railing 50 Incline merkins at railing 100 Hold squat (or pick up reps) for 6.
Starting October Strong Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Miyagi, Pigskin (150/175), Precious, Neon, Birdie (110/150), Lemon FNGs: None COUNT: 6 CONDITIONS: humid WARMUP: moseyed to the parking lot along the railroad track/behind the redbrick building for Wind Mills, Weed Picker, SSH, Imperial Walker & Michael Phelp. THE THANG: Thang #1: High Plank & Mercan while reciting the
AO: The Tracks Q: Miyagi , PAX: Lemon, Precious, Pigskin (150/175), Luau (215/200), Holy Water, Miyagi, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: great weather WARMUP: n/a THE THANG: IronPAX Week 3 MARY: n/a ANNOUNCEMENTS: men’s night at Gwinnett Church tomorrow (9/24), 12 hour ruck this Friday (9/26), Q Source discussion at CFA at 7
[The Tracks] IronPAX Week 3 Read More »
AO: ao-tracks Q: Miyagi PAX: Pigskin (150/175), Enterprise, Homer (35/150), Neon, Luau (206/200), Holy Water, Miyagi, Precious, Birdie (110/150), Lemon FNGs: None COUNT: 10 CONDITIONS: 65 and clear WARMUP: n/a THE THANG: “8 track” 8 rounds: each round is a 400 m lap and then a workout. 1. 20 Cleveland Rocks 2. 200 ft Coupon
8 Track – IronPAX 2025 Week 2 Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Pigskin (148/175), Miyagi, Precious, Pipes, Birdie (110/150), Neon, Tinker Bell, Lemon, Garfield FNGs: 1 Garfield COUNT: 9 CONDITIONS: perfect WARMUP: Wind Mills, Weed Picker, SSH, Moroccan Night Club THE THANG: Tellier WOD – Format – Complete the workout for time – Equipment – Cones or markers for 5-yard, 10-yard,
IroxPAX Challenge Week 0: Sgt. Zachary Tellier WOD Read More »
AO: ao-tracks Q: Precious PAX: Luau (182/200), Birdie (110/150), Chopsticks, lemon FNGs: None COUNT: 5 CONDITIONS:65° WARMUP: 15 ssh, 10 oh claps, 10 seal claps, 10 windmills THE THANG: Mosey to stage Do rise sets 4 stations, 4 corner style go to any corner in any order, come back. Do different transportation to each area