AO: ao-burn Q: Hyzer (64/200) PAX: Denny’s, Popeyes, HuggyBear, Dovetail, Lunch Lady, Finch, Hyzer (63/200) FNGs: None COUNT: 7 CONDITIONS:warm WARMUP: 4 count motivators from 7 THE THANG: AFT 2 mile run for time, 2 minute or max reps unbroken merkins, 2 minute or max reps unbroken BBSU MARY:NA ANNOUNCEMENTS: Q1.9 Mammon COT: Healing pax, […]
[ao-burn] Burn Spring AFT Read More »
AO: ao-sasquatch Q: Platypus PAX: Platypus, Lunch Lady, SUDS, Mash, Alan Lyme FNGs: None COUNT: 5 CONDITIONS: 67* clear skies WARMUP: SSH, Berry Bush Benders, Stretches THE THANG: THANG 1: 20 inclined merkins, 20 step ups, 20 dips Run the dragon after set. Repeat 3 times THANG 2: BOMBS 15 burpees, run the dragon 15
[ao-sasquatch] Kamikaze Dragon Read More »
AO: ao-wolf-den Q: Mutt , Double Fault(40/100 posts), Meatloaf, YouTube, Chef (65) PAX: HuggyBear, Lunch Lady, Decal, Deep Dish, Chew bone, Meatloaf, Hyzer (61/200), Luau (86/200), Bale, Wookie 25/100, Dovetail, Precious, Saints (46/135), YouTube, Skidz, Chef (65), Moen (49/100), MC, Miyagi, Urkel, Mutt, Deuces, Double Fault(40/100 posts), Quick Release (46/175), Homer (16/150), Spud, Simba, Birdie
[ao-wolf-den] Spring 2025 Convergence Read More »
AO: ao-smaug Q: Hyzer (60/200) PAX: Dovetail, Lunch Lady, Hyzer (60/200), Denny’s FNGs: None COUNT: 4 CONDITIONS: mild WARMUP: imperial walkers, copperhead squats, motivators from 5 THE THANG: mosey, 11a mountain climbers and dips, mosey, 10 lunge steps then 30 second wall sit, 9 lunge steps and 30 second wall sit, down to 1 lunge
[ao-smaug] Rockin legs Read More »
AO: ao-sasquatch Q: Hyzer (60/200) PAX: Lunch Lady, Platypus, SUDS, Mash, Hyzer (59/200) FNGs: None COUNT: 5 CONDITIONS: mild WARMUP: mosey, SSH THE THANG: 2 mile run for time, 2 minute max unbroken merkins, 2 minute max unbroken BBSU MARY:NA ANNOUNCEMENTS: Convergence, Q1.8 Whetstone COT: Mash fundraising, Platypus business management, Hyzer M’s health, Suds selling
[ao-sasquatch] Spring AFT Read More »
AO: ao-burn Q: ShortCircuit PAX: HuggyBear, Cheesesteak, Denny’s, Dovetail, Finch, Hyzer (58/200), Lunch Lady, Popeyes, ShortCircuit FNGs: None COUNT: 9 CONDITIONS: clear and a little chilly WARMUP: ChatGPT warmup THE THANG: Man vs. Machine // Cardio BURN // Strength & Conditioning MARY: ANNOUNCEMENTS: Convergence COT: Safety for travel, members who are recovering, patience and intentionality
[ao-burn] Man vs. Machine Read More »
AO: ao-sasquatch Q: Homer (15/150) PAX: SUDS, Mash, Lunch Lady, Platypus, Dovetail, Hyzer (57/200), Homer (14/150) FNGs: None COUNT: 7 CONDITIONS: perfect and yet also gravely WARMUP: lower back stretches. Weed picker, imperial walker THE THANG: Travel bottom of steps for start. Round 1 30 merkins at top 30 LBC at bottom. Use stairs and
[ao-sasquatch] Stretching and Steps Read More »
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
[ao-smaug] Fitness court Friday Read More »
AO: ao-sasquatch Q: Dovetail PAX: Lunch Lady, Hyzer (53/200), Platypus, Prairie Dog, Dovetail FNGs: None COUNT: 5 CONDITIONS: warm WARMUP: ssh, windmill, good morning, bac THE THANG: 16 brackets, 16 starting exercise, burpees, coupon curl, merkin,box cutter. Rowers, Peter Parker’s, bent rows, dry docks,lunge, overhead press, Hurley, mtn climber, diamond merkin,high knee,big boys, coupon squat,
[ao-sasquatch] Sweet 16 brackets Read More »
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
[ao-burn] Tabata adjacent Read More »