AO: Hall of Justice Q: Miyagi , Precious PAX: Miyagi, Precious FNGs: None COUNT: 2 CONDITIONS: wet WARMUP: Miyagi did a pre run. THE THANG: 20 coupon squats, 20 alpha count lunges, run around the pond. 10 coupon squats, 10 alpha count lunges, run around the pond. Burpee broad jumps around the pond. MARY: Gut […]
[Hall of Justice] Dancing in the Rain Read More »
AO: Coliseum Q: Paterno , PAX: Paterno, Big Squeeze, Chef, Commander, Gilligan, Beethoven, Applebees, Enterprise, Loud Mouth, Gilmore, Miyagi FNGs: None COUNT: 11 THE THANG: Solving the world’s problems while sipping caffeinated beverages!
[Coliseum] Friday = Dunkin’! Read More »
AO: The Tracks Q: Holy Water , PAX: Precious, Holy Water, Luau (F3 Gwinnett), SixthSense, Chopsticks, Miyagi FNGs: None COUNT: 6 CONDITIONS: Perfect! WARMUP: SSH, LBAC, OH Claps, Pool Pissers, Moroccan Night Clubs THE THANG: 11s Burpees/jumping Squat MOT: Rifle Carry 11s Bent over curls/Skull Crushers MOT: We’re Not Worthy Walk 11s SSH/High Knees MOT:
[The Tracks] Shenanigans Read More »
AO: Hall of Justice Q: Precious , PAX: Val, Precious, Miyagi FNGs: COUNT: 3 CONDITIONS: cold and WINDY WARMUP: SSH, little baby arm circles, pull pissers, copper head squats THE THANG: carry blocks to tunnel, did 11s followed by 1 minutes amrap of each exercises. Mercans & CFGs Squats & bent over rows 7s (for
[Hall of Justice] Hall of Justice Read More »
AO: Hall of Justice Q: Miyagi , PAX: Val, Grizzly, Freud, Miyagi, Reepacheap, Grizzly FNGs: 1 Grizzly COUNT: 5 CONDITIONS: kinda warm actually WARMUP: LBAC’s, Pool Pissers, Moroccan Night Clubs, Windmills THE THANG: ROTO-Q 1. Miyagi led a 5 minute Tabata workout 2. Reepacheap had us run around and do Bulgarian split squats 3. Val
[Hall of Justice] The F3 Jumpscare Read More »
AO: Coliseum Q: Paterno , PAX: Big Squeeze, Loud Mouth, Shake and Bake, Tinder, Commander, Paterno, Supply Chain, Chef, Miyagi FNGs: COUNT: 9 THE THANG: Celebrated Chef and Applebees Birthdays with coffee and great conversation.
[Coliseum] Chef & Applebee’s Birthday Soiree! Read More »
AO: The Tracks Q: Birdie , PAX: Birdie, Holy Water, Miyagi, SixthSense FNGs: None COUNT: 4 CONDITIONS: wet & warm WARMUP: SSH, Weed Twister, Wind Mill, Imperial Walker & Michael Phelps THE THANG: Thang #1: Moseyed to the stairs next to the city hall back entrance for some Elevens: American Hammer (bottom), Reverse Crunch (top),
[The Tracks] Elevens & Sevens Read More »
AO: Sandlot Q: Venus , PAX: Hackeysack, Boardwalk, Redcoat, Holy Water, Miyagi, Stinger (Tuscaloosa), Venus, Picasso, Cheneral FNGs: None COUNT: 9 CONDITIONS: mid 50’s, clear, excellent! WARMUP: Side straddle hops, weed pickers, Willie mays hays, and arm circles front/back. THE THANG: Set 1: Upper body 20 reps each. 1. Murkens 2. Overhead press 3. Curls
[Sandlot] “Giving up” for Lent season/Ash Wednesday – Sandlot – Q – 2/18 Read More »
AO: The Tracks Q: Hyzer , PAX: Luau (F3 Gwinnett), Pigskin, Hyzer, Miyagi, Precious, Birdie, Chopsticks FNGs: None COUNT: 7 CONDITIONS:cool WARMUP:imperial squatters, ssh, weed pickers, run through the beatdown exercises THE THANG:All reps with standard coupon and are worth 1 point each Place a start cone and a second cone 10 yards away. Always
[The Tracks] Challenge for the Gloom Belt Read More »
AO: Hall of Justice Q: Miyagi , PAX: Speedy (5/32), Precious, Chopsticks, Stitches, Loud Mouth, Pigskin, Lefty, Miyagi, Val, Mutt, Luau (F3 Gwinnett), Gilmore, Shenanigans, Shake and Bake, Paterno, Enterprise FNGs: None COUNT: 16 CONDITIONS: wonderful WARMUP: OYO LBAC’s, Pool Pissers, Michael Phelps In cadence Skiers THE THANG: Play the song “Take Me Home, Country
[Hall of Justice] My 731st Bonus Day of Life Read More »