AO: ao-hall-of-justice Q: Val PAX: Miyagi, Luau (101/200), Reepacheap, Precious, Val, Pigskin (64/175) FNGs: None COUNT: 6 CONDITIONS: pretty darn good WARMUP: SSH, Copperhead Squats, Windmills, Weed Pickers THE THANG: Lifting Pondpons EMOM Timer set for 12 rounds All PAX select a pondpon (rock by the pond) and select a Pondpon exercise At each alarm, […]
[ao-hall-of-justice] Pondpons Read More »
AO: ao-tracks Q: Precious PAX: Birdie (75/150), Miyagi, Pigskin (63/175), Bonsai, Boardwalk, Daniel-san, Dry fit, Neon, Precious, Chopsticks, Holy Water FNGs: None COUNT: 11 CONDITIONS: 61° WARMUP: side straddle hops, overhead claps, imperial walkers, weed pickers THE THANG: Mosey to play ground. Starting there we did a loop around the green doing rise sets of
AO: ao-tracks Q: Miyagi PAX: Pigskin (61/175), Neon, Holy Water, Chopsticks, Birdie (75/150), Miyagi, Harding, Precious, Dry fit, Double Fault(40/100 posts), Boardwalk FNGs: None COUNT: 11 CONDITIONS: perfect for working out WARMUP: windmills, arm circles, SSH THE THANG: Mosey to the rock pit. Chest press a rock, run to grass, Bobby Hurley, run back to
Drop the reps, Drop the sweat Read More »
AO: ao-hall-of-justice Q: Homer (20/150) PAX: Val, Pigskin (60/175), Miyagi, Homer (19/150), Precious, Luau (98/200), Chopper FNGs: 1 Chopper COUNT: 7 Mosey around the parking area behind the HOJ. Note four corners and end up in middle of square for fifth. KISS Beatdown today. We chose an exercise and rep numbers and did them at
[ao-hall-of-justice] 5/5/25 fun Read More »
AO: ao-coliseum Q: Pigskin (58/175) PAX: Gortado, Val, Luau (97/200), Miyagi, Precious, Pigskin (58/175) FNGs: None COUNT: 6 CONDITIONS: – 63° – 95% Humidity – Dew Point 63° WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Weed Pickers – 10 THE THANG: “Gladiator Gauntlet” 4 Rounds High-intensity, total-body
[ao-coliseum] Gladiator Gauntlet 2.0 Read More »
AO: ao-tracks Q: Harding PAX: Miyagi, Daniel-san, Precious, Neon, Homer (21/150), Watts, Birdie (75/150), Mutt, Double Fault(40/100 posts), BLART 45/200, Diamond, Snowscape, Luau (119/200), Val, HuggyBear, Boardwalk, Pigskin (84/175), Harding, Church League, Lightweight, Crocs, Wilson, Beltfed FNGs: 5 Church League, Lightweight, Crocs, Wilson, Beltfed COUNT: 23 CONDITIONS: 60’s Perfect PREAMBLE: This will be my last
Thankful for F3, Leave No Man Behind Read More »
AO: ao-tracks Q: Homer (18/150) PAX: Pigskin (56/175), Miyagi, Chopsticks, Neon, Homer (18/150) FNGs: None COUNT: 5 CONDITIONS: WARMUP: there was stretching for those on time. THE THANG: Mosey to the circle beside playground. Chose a run loop. Partner up for Super 21s. Basically run opposite way around circle from partner. Meet up. Do 1
Homer’s Return: Super 21s and 7s Read More »
AO: ao-wolf-den Q: Deep Dish PAX: BLART 33/200, Luau (93/200), Pigskin (54/175), Holy Water, Miyagi, Mutt, YouTube, @nani, @bts FNGs: None COUNT: 10 CONDITIONS: 61 WARMUP: yes THE THANG: Cornholio 25 dips, then 30 secs of Al Gores 50 weighted squats, then 30 secs high plank 100 SSH’s 1 min of high plank and pass
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AO: ao-hall-of-justice Q: Miyagi PAX: Luau (92/200), Miyagi, Tickles, Precious, Freud FNGs: None COUNT: 5 CONDITIONS: 60s and clear WARMUP: LBAC’s, Pool Pissers, Weed Pickers, Windmills, Motivator, mosey to pond THE THANG: – with rock coupons: 50 bent over rows, 40 chest presses, 30 curls for the girls, 20 overhead presses, 10 front raises –
[ao-hall-of-justice] Coupon Kickers Read More »
AO: ao-tracks Q: Birdie (55/150) PAX: Luau (92/200), Holy Water, Pigskin (53/175), Chopsticks, Miyagi, Birdie (55/150) FNGs: None COUNT: 6 CONDITIONS: warm & perfect WARMUP: disclaimer and moseyed around the green area for Wind Mill, Weed Picker, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club. THE THANG: YHC indicated 4 stations along the
return of the 4 corners suicide Read More »