AO: ao-sasquatch Q: Platypus PAX: Lunch Lady, Prairie Dog, Platypus, M.A.S.H, Hyzer (103/200), Dovetail, Elon FNGs: None COUNT: 7 CONDITIONS: Muggy WARMUP: PAX Choice reps of 10 THE THANG: 8 cones setup along the parking garage. We will perform the exercise at each station. Zamperini between each cone. First round do all the exercises on […]
[ao-sasquatch] Coupon Tuesday Read More »
AO: ao-burn Q: Dovetail PAX: Miyagi, Finch, Hyzer (98/200), Honky Tonk, Round-Up, ShortCircuit, Cheesesteak, HuggyBear, Lunch Lady, Denny’s, Dovetail, Sci-Fi, Welcome @rottentomato FNGs: 1 Welcome @rottentomato COUNT: 13 CONDITIONS:warm WARMUP: Q assigned one warm up to each pax to lead. Took longer then expected. Sungods, Daisy pickers, good mornings, arm circles, downward dog to Cobra,
[ao-burn] Workout Flow – “Leader’s Gauntlet”: Read More »
AO: ao-smaug Q: Hyzer (97/200) PAX: Lunch Lady, Hyzer (97/200) FNGs: None COUNT: 2 CONDITIONS:muggy WARMUP:na THE THANG:4 mile run MARY:na ANNOUNCEMENTS:na COT:travel safety
[ao-smaug] Friday run Read More »
AO: ao-sasquatch Q: Dovetail PAX: Lunch Lady, Alan Lyme, Dovetail FNGs: None COUNT: 3 CONDITIONS:warm humid WARMUP: dynamic stretch, SSH, pickers, windmills, good mornings, BAC, mosey THE THANG:RUNNING STATIONS First Station 15 Merkins top of ramp Second Station 15 BBS bottom of ramp Third Station 15 Triceps Dips top of stairs TURN AROUND Second Station
[ao-sasquatch] Dragon stations Read More »
AO: ao-burn Q: Dovetail PAX: Dovetail, Denny’s, Blair Witch, Gekko, Lunch Lady FNGs: None COUNT: 5 CONDITIONS:humid WARMUP:SSH, windmill, weed picker, drunken hillbilly, BAC THE THANG:RUNNING STATIONS First Station 15 Merkins Second Station 15 BBS Third Station 15 Triceps Dips TURN AROUND Second Station 15 BBS First Station 15 Merkins *FIVE ROUNDS WELSH DRAGONS 4
[ao-burn] Run dragon run Read More »
AO: ao-smaug Q: Hyzer (93/200) PAX: Dovetail, Lunch Lady, Hyzer (93/200), Denny’s, Blair Witch FNGs: None COUNT: 5 CONDITIONS:muggy WARMUP:mosey comforters court THE THANG:partner up, one pax runs ~100 yard circuit while other builds on rep count. 100 pull ups, 100 bar merkins, 200 box jumps or step ups, 100 squats, one round each on
[ao-smaug] Fitness court Dora Read More »
AO: ao-sasquatch Q: Platypus PAX: M.A.S.H, Prairie Dog, Lunch Lady, Dovetail, Platypus, Elon FNGs: None COUNT: 6 CONDITIONS: hot WARMUP: yup THE THANG: 7 Pain stations, including the Spoke. Started with 3 Burpees and then rifle carry the coupon to the pain station, perform the exercise, go back to the center & 3 burpees and
[ao-sasquatch] Circle of Pain Read More »
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 »