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 »
AO: ao-burn Q: Finch PAX: HuggyBear, Blair Witch, Denny’s, Dovetail, Finch, Lunch Lady, Moen (70/100), Popeyes, Rabbit Ears, Pickles, kenmore FNGs: None COUNT: 11 CONDITIONS:good WARMUP: yep THE THANG: Blimps suicides Split 11s with curls and OHP Run the clock Kracken burpee suicides Sorry for lack of detail, busy day MARY:ring of fire ANNOUNCEMENTS: 2f
[ao-burn] Best disclaimer ever Read More »
AO: ao-sasquatch Q: Platypus PAX: Hyzer (84/200), Dovetail, M.A.S.H, Lunch Lady FNGs: None COUNT: 5 CONDITIONS: 70s WARMUP: SSH, Berry Bush Benders, Stretch, Good Mornings, Baby Arm Circles THE THANG: THANG 1: Ring-O-Fire – 20 inclined merkins, 20 step ups, 20 dips Run the dragon after each exercise. Repeat 3 times THANG 2: BOMBS x2
[ao-sasquatch] Kamikaze Dragon + 30/15 Read More »
AO: ao-burn Q: HuggyBear PAX: Finch, Gekko, Lunch Lady, HuggyBear, Platypus, Blue, Juice , Round-Up FNGs: 1 Round-Up COUNT: 1 CONDITIONS: nice WARMUP: motivators and sort THE THANG: Kalsu and then Reverse Kalsu – Format – Complete the workout for time – Equipment – 400 meter track or 200 meter out and back – Coupon
[ao-burn] IronPax 2024 Revisit Read More »
AO: ao-smaug Q: Lunch Lady PAX: Lunch Lady, M.A.S.H, Denny’s, Elon, Elon FNGs: 1 Elon COUNT: 4 CONDITIONS: overcast & wet WARMUP: mosey to fitness court THE THANG: pax completed three sets of 11’s. Pull Ups, step ups, big boys, squats, dips & merkins. MARY: ring of fire ANNOUNCEMENTS: Denny’s birthday and Mash’s daughter promotion
[ao-smaug] Stone Mtn 11’s Read More »
AO: ao-sasquatch Q: Prairie Dog PAX: M.A.S.H, Lunch Lady, Prairie Dog FNGs: None COUNT: 3 CONDITIONS: Cool and humid WARMUP: SSH Walking stretches THE THANG: Warmup Run Plank 2 mins 5x Ab circuit Run dragon 11s Lunges Rowers 2 minute plank Bring Sally Up Stretch ANNOUNCEMENTS: None COT: Heard
[ao-sasquatch] Sasquatch Abs Read More »
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Blair Witch, HuggyBear, Finch, Sharpshooter, Lunch Lady, Gecko, @blue , @KennyG FNGs: 1 @KennyG COUNT: 10 CONDITIONS: perfect WARMUP: SSH, three pickers, imperial walker, sun gods, windmills, mosey around park to Stage THE THANG: AMRAP with F3 card deck, 25 sec/10 second rest, after two hands (10 sets)
[ao-burn] AMRAP Poker Read More »
AO: ao-smaug Q: Dovetail PAX: Lunch Lady, M.A.S.H, Hyzer (79/200), Denny’s, Dovetail, @bartlesndjames FNGs: None COUNT: 6 CONDITIONS:perfect WARMUP: SSH, squats, windmill, el chapos, bac, quarter mile mosey around city block THE THANG: Poker run: draw 4 F3 cards, pax pairs alternate between exercise and mode of transportation. Three rounds x 4 with run, karaoke,
[ao-smaug] Poker run Read More »
AO: ao-sasquatch Q: Platypus PAX: M.A.S.H, Hyzer (81/200), Dovetail, Platypus, Lunch Lady FNGs: None COUNT: 5 CONDITIONS: Noice WARMUP: Good Mornings, Deep Leg Strech, Berry Bush Benders, Moroccan Night Clubs, Sun Gods THE THANG: Dora – 1,000 Reps** Pacers run to 1st cone, do 5 merkins, run to 2nd cone, do 10 SSH, run back
[ao-sasquatch] Dora 1000 Read More »
AO: ao-burn Q: Finch PAX: Denny’s, Finch, Jonathan Jimenez, ShortCircuit, Hyzer (77/200), Dovetail, Rabbit Ears, Lunch Lady, Boomer, kenmore, pickles, Blairwitch, sharpshooter FNGs: 2 Blairwitch, sharpshooter COUNT: 12 CONDITIONS: wet WARMUP: SSH, weed pickers, windmills, imperial walkers, arm circles THE THANG: Revisited an old iron pax workout with some modifications 100 gas pumpers 50 jump
[ao-burn] Death by skinny runner revisit Read More »