AO: ao-hall-of-justice Q: Miyagi PAX: Precious, Val, Miyagi FNGs: None COUNT: 3 CONDITIONS: 70 and clear WARMUP: arm circles, overhead claps, Moroccan night clubs, cherry pickers, windmills, copperhead squats, imperial walkers, weed pickers THE THANG: Mosey to a long set of stairs behind Town Center. – Merkins at top & bottom of stairs: 5, 4, […]
[ao-hall-of-justice] Dare the Stair Read More »
AO: ao-downrange Q: Miyagi PAX: Miyagi, Bonsai, Hidden Valley, Birthday Boy, Avalanche, Black Widow, Beamer, Peaches, Pearl, Gator, IPTAY, Butch, Sarge, Backdraft, Belmar (4 DRs from F3 Gwinnett), Tomahawk FNGs: 1 Tomahawk COUNT: 16 CONDITIONS: Conditions: 70F, Rain stopped right on time for the beatdown to begin (stayed nice and humid for us). WARMUP: THE
[ao-downrange] AOwwww Blackbeard’s Revenge in F3 South Strand Read More »
AO: ao-downrange Q: Miyagi PAX: Miyagi, Houdini, Ringo, Yeast, Spinal Tap, Cookie Monster, , Black Widow FNGs: 1 Black Widow COUNT: 11 CONDITIONS: comfortable clear sky 70s WARMUP: arm circles and weed pickers (except they called weed pickers “through the tunnel”) THE THANG: mosey through the parking lot and stop at various stations. Station 1:
[ao-downrange] AP Sharknado at F3 Grand Strand Read More »
AO: ao-downrange Q: Y2K PAX: Luau (113/200), Pigskin (81/175), Miyagi, Nanny, Birdie (75/150), Cross Check, Y2K, Tenderfoot, Wolverine, Maguire, Side Out FNGs: None COUNT: 18 CONDITIONS: Outside = 65* and humid Water = A bit cool today, but still refreshing WARMUP: Side Straddle Hops Weed Pickers Windmills Michael Phelps THE THANG: LAND PORTION: Disc Golf
[ao-downrange] F3-Alpha “Bushwood” : Disc Golf meets Burpees Read More »
AO: ao-coliseum Q: Pigskin (80/175) PAX: Luau (111/200), Precious, Miyagi, Pigskin (79/175), Chef, Watts, Harding, Tickles, Chop Shop, Diamond FNGs: None COUNT: 10 CONDITIONS: – Temperature: 57° – Humidity: 96% – Dew Point: 56° – Precipitation: Raining WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers –
[ao-coliseum] Reps – Rise & Repeat Read More »
AO: ao-tracks Q: Birdie (75/150) PAX: Neon, Pigskin (78/175), Miyagi, Diamond, Precious, Watts, Luau (110/200), Birdie (75/150) FNGs: None COUNT: 8 CONDITIONS: perfect for BD WARMUP: After disclaimer then started with Wind Mills, Weed Picker, SSH, Mountain Man Pooper, Michael Phelp & Moroccan Night Club. THE THANG: 7 Pain stations, including the Spoke. Started with
Spoke & Wheel of Pain Read More »
AO: ao-downrange Q: Popper PAX: Miyagi, Hyzer (80/200), Precious, PuffDaddy, Double Fault(40/100 posts), Luau (110/200), Harding, Chubbs (AKA JT Thoms), Val, Popper, Pigskin (77/175), Birdie (75/150) FNGs: None COUNT: 36 CONDITIONS: Cool and Humid WARMUP: Side Straddle Hops Windmills Weed Pickers Forward Arm Circles Backward Arm Circles Michael Phelps THE THANG: “The Murph” 1 Mile
[ao-downrange] Memorial Day – “The Murph” Read More »
AO: ao-wolf-den Q: Mutt PAX: Thin Mint, Meatloaf, Holy Water, Hubba Bubba, Luau (109/200), Birdie (75/150), YouTube, Miyagi, Daniel-san, Prime-Time, Chop Shop (03/04), Urkel, Shingles, Nanny, Pigskin (76/175), Double Fault(40/100 posts), Mutt, 2%, Siri, Big Dill, Tum Tum FNGs: 1 Tum Tum COUNT: 21 CONDITIONS: Perfect! WARMUP: SSH, LBAC, Pool Pissers, Seal Claps, Overhead Clap,
[ao-wolf-den] One Hill of a Workout Read More »
AO: ao-hall-of-justice Q: Holy Water PAX: Precious, Val, Miyagi, YouTube, Holy Water FNGs: None COUNT: 5 CONDITIONS: mid 60s Disclaimer: free of charge, open to all men, held outdoors rain or shine or hot or cold, peer led, end with COT. Warm ups: 20 SSH and Mosey to Pond The Thang: Round 1: Long Jump
[ao-hall-of-justice] Birthday Beatdown Read More »
AO: ao-tracks Q: Pigskin (75/175) PAX: Miyagi, Precious, Luau (107/200), Birdie (75/150), Pigskin (74/175), Boardwalk, Sparrow FNGs: None COUNT: 7 CONDITIONS: – 60° – 65% Humidity – Dew Point 65° WARMUP: – Little Baby Arm Circles – 10 – Pole Pissers – 9 – Weed Pickers – 10 – Imperial Walkers – 10 THE THANG:
Beach Body Burnout Read More »