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 »
AO: ao-sasquatch Q: Platypus PAX: Hyzer (51/200), Dovetail, Lunch Lady, Mash, Platypus, Prairie Dog FNGs: None COUNT: 6 CONDITIONS: 47* WARMUP: ssh, windmills, berry bush benders, Moroccan nightclubs, baby arm circles THE THANG: BLIMPS – Start 10 sets of each and mosey around the parking lot. – Burpee, Lunge, Imperial Walkers, Merkins, Plank Jacks, Squats
[ao-sasquatch] The Henderberg Read More »
AO: ao-burn Q: Lunch Lady PAX: HuggyBear, Honky Tonk, Denny’s, Fabio, Lunch Lady FNGs: None COUNT: 5 CONDITIONS: Beautiful with a touch of pollen WARMUP: SSH, Imperial Walkers, Weed Pickers, Baby Arm Circles (Front & Back) and Seal Claps. THE THANG: Run & Fun Pax ran the greenway trail stopping at various locations to complete
[ao-burn] Lunch Lady’s Run and Fun Read More »
AO: ao-smaug Q: Hyzer (50/200) PAX: Lunch Lady, Denny’s, Hyzer (50/200) FNGs: None COUNT: 3 CONDITIONS: mild WARMUP:mosey THE THANG:run/11s dips and hand release merkins/run/11s squats and coffin sit ups / run/ 11s merkins and Carolina dry docks/ run back while picking up the 6 MARY:na ANNOUNCEMENTS:convergence 4/19, Q1.5 M COT: yes
[ao-smaug] Old school simple Read More »