AO: ao-burn Q: ShortCircuit PAX: Popeyes, ShortCircuit, HuggyBear, Denny’s, Pickleball, Hyzer (143/200), Lunch Lady, Dovetail, Finch, Blair Witch, Echo FNGs: 1 Echo COUNT: 11 CONDITIONS: Clear and Cool WARMUP: THE THANG: Thang I & Thang II MARY: ANNOUNCEMENTS: COT:
[ao-burn] Hop-A-Long Grinder Read More »
AO: ao-sasquatch Q: Prairie Dog PAX: Lunch Lady, Hyzer (142/200), M.A.S.H, Platypus, Dovetail FNGs: None COUNT: 6 CONDITIONS: Cool Warmup: Mosey Side straddle hops Copperhead squats Stretch Stairs: 10 goblet squat buy in at the bottom Farmer carry up the stairs (alternating hands each time) 10 curls at the top Farmer carry down the stairs
[ao-sasquatch] 9/11 Memorial Read More »
AO: ao-burn Q: Dovetail PAX: Blair Witch, Finch, Hyzer (139/200), Catan, Lunch Lady, Change Order (14/90), Dovetail, Popeyes, Pickleball, @pickles FNGs: None COUNT: 10 CONDITIONS:cool WARMUP: SSH, weed picker, windmills, imperial walker, bac, mosey THE THANG: 3 rounds of AMRAP 30 sec on eight stations with a 5 minute run between each, battle rope, Carolina
AO: ao-burn Q: Dovetail PAX: Lunch Lady, Rabbit Ears, Blair Witch, Dovetail, Finch, ShortCircuit, Catan, HuggyBear, Denny’s, Cheesesteak, Popeyes, @pickleball, @pickles , Welcome @porkroll FNGs: 1 Welcome @porkroll COUNT: 14 CONDITIONS:humid WARMUP:SSH, windmill, weed picker, imperial Walker, mosey,4×4 (4×4 Start arms up, Burpee to Plank, four Merkins, Four mountain climbers, jump back up to complete
[ao-burn] 4×4 and triple bees Read More »
AO: ao-sasquatch Q: M.A.S.H PAX: Party Bowl, Dovetail, Hyzer (127/200), Lunch Lady, M.A.S.H, Platypus FNGs: None COUNT: 6 CONDITIONS: cooler than recently WARMUP: SSH, windmills, berry bush pickers THE THANG: DIEGO 100 Merkins 150 Overhead press 200 LBC 250 Coupon Curls 300 Coupon squats Partner runs dragon MARY: 1 round of dealers choice ANNOUNCEMENTS: upcoming
[ao-sasquatch] Diego Read More »
AO: ao-smaug Q: Party Bowl PAX: Lunch Lady, M.A.S.H, Blair Witch, Hyzer (126/200), Dovetail, Party Bowl FNGs: None COUNT: 6 CONDITIONS:muggy WARMUP:weed pickers, merkins, windmills THE THANG:run/hike to and up some of the mountain and back with a few exercise stops MARY:na ANNOUNCEMENTS:all f3gwinnett meeting on 8/28 12-1 COT:yes
[ao-smaug] VQ on the mountain Read More »
AO: ao-sasquatch Q: Prairie Dog PAX: M.A.S.H, Platypus, Hyzer (123/200), Dovetail, Lunch Lady, Prairie Dog, Santana, Party Bowl FNGs: None COUNT: 8 CONDITIONS: Humid Warm Up: Mosey Warm up SSH Copperhead squats Slow merkins Arm across chest Overhead claps Run The Thang: 5 Merkin buy in Rounds/reps: 10, 15, 20 Curl Skull crushers Goblet squats
[ao-sasquatch] I’m going to the beach next week Read More »
AO: ao-smaug Q: Hyzer (122/200) PAX: Lunch Lady, Denny’s, Blair Witch, Hyzer (122/200), Daniel-san, M.A.S.H, Enterprise, Miyagi, Party Bowl, Cruiser, Set Up, Jackie FNGs: 3 Cruiser, Set Up, Jackie COUNT: 12 CONDITIONS:muggy WARMUP:merkins, dynamic stretch, mountain climbers THE THANG: run/hike up the mountain with some short beatdown stops. One group came back down while the
[ao-smaug] Mountain run/hike Read More »
AO: ao-sasquatch Q: Lunch Lady PAX: Dovetail, Hyzer (121/200), Lunch Lady, M.A.S.H, omotayo idowu, Prairie Dog, Party Bowl, Elon FNGs: None COUNT: 8 CONDITIONS: Cool & Clear WARMUP: SSH, weed pickers, Moroccan night clubs & a mosey. THE THANG: BOMBS & BLIMPS with a 3 OHP buy in before each exercise. 10 Reps of each
[ao-sasquatch] BOMBS & BLIMPS Read More »
AO: ao-burn Q: Lunch Lady PAX: Blair Witch, Catan, Change Order (6/90), Dovetail, Finch, HuggyBear, Hyzer (120/200), Lunch Lady, Popeyes, Pickles, Pickleball FNGs: None COUNT: 11 CONDITIONS: Wet & Cool WARMUP: SSH, Moroccan Night Clubs, Weed Pickers, Baby Arm Circles and Mosey to the coupons. THE THANG: BOMBS & BLIMPS with a 3 OHP buy
[ao-burn] Pavilion of Pain Read More »