AO: ao-tracks Q: Birdie (110/150) PAX: Miyagi, Pigskin (150/175), Chopsticks, Birdie (110/150) FNGs: None COUNT: 4 CONDITIONS: nice & less humid WARMUP: Wind Mills, Weed PIcker, SSH & Moroccan Night Club. THE THANG: here’s the link to the workout f3greenwood.org/all/ironpax-challenge/bert-wod-ipc-2025-week-4 MARY: No time ANNOUNCEMENTS: COT:
IPC Week 4 – Bert WOD Read More »
AO: ao-coliseum Q: Chef , Pigskin (150/175) PAX: Pigskin (150/175), Chef, Paterno, Asa Albright, Toll Road, Gilligan, Gilmore, Drebin, Lefty FNGs: None COUNT: 9 CONDITIONS:good WARMUP:LBAC, Weed Pickers, SSH THE THANG: Ring of Fire 20 ea MERKINS, DIPS, STEPUPS Then up first steps 5 merkins Then up first steps 5 merkins then second set 10
[ao-coliseum] Group Thang Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Miyagi, Pigskin (150/175), Precious, Neon, Birdie (110/150), Lemon FNGs: None COUNT: 6 CONDITIONS: humid WARMUP: moseyed to the parking lot along the railroad track/behind the redbrick building for Wind Mills, Weed Picker, SSH, Imperial Walker & Michael Phelp. THE THANG: Thang #1: High Plank & Mercan while reciting the
AO: The Tracks Q: Miyagi , PAX: Lemon, Precious, Pigskin (150/175), Luau (215/200), Holy Water, Miyagi, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: great weather WARMUP: n/a THE THANG: IronPAX Week 3 MARY: n/a ANNOUNCEMENTS: men’s night at Gwinnett Church tomorrow (9/24), 12 hour ruck this Friday (9/26), Q Source discussion at CFA at 7
[The Tracks] IronPAX Week 3 Read More »
AO: Coliseum Ruck Ops, Coliseum Q: Chef , PAX: Drebin, Paterno, BLART 75/200, Pigskin (150/175), Lefty, Shenanigans, Chef, Toll Road, Geek Squad FNGs: COUNT: 9 CONDITIONS: 64⁰ WARMUP: LBAC, Seal Claps, Tumbleweed THE THANG: Stations 8 stations – 1 MOT rotate 2 rounds 1. Curls 2. Merkins 3. Squats 4. Mountain Climbers 5. Sumo Squats
[Coliseum Ruck Ops, Coliseum] Coliseum – Coupon Monday Read More »
AO: ao-stargate Q: Homer (35/150) PAX: Homer (35/150), Neon, Pigskin (150/175) FNGs: None COUNT: 3 2.66 miles
[ao-stargate] 2.66 Read More »
AO: ao-tracks Q: Miyagi PAX: Pigskin (150/175), Enterprise, Homer (35/150), Neon, Luau (206/200), Holy Water, Miyagi, Precious, Birdie (110/150), Lemon FNGs: None COUNT: 10 CONDITIONS: 65 and clear WARMUP: n/a THE THANG: “8 track” 8 rounds: each round is a 400 m lap and then a workout. 1. 20 Cleveland Rocks 2. 200 ft Coupon
8 Track – IronPAX 2025 Week 2 Read More »
AO: ao-tracks Q: Pigskin (150/175) PAX: Luau (192/200), Birdie (110/150), Toto (58/110), Pigskin (150/175), Precious, Animal, Carabiner FNGs: None COUNT: 7 CONDITIONS: WARMUP: Animal led, finished with a train tax and a mosey to the stairs! THE THANG: Stairs Tribute :flag-um: : All work is centered around Sets of Stairs (30 stairs each set). Round
AO: ao-coliseum Q: Chef , PAX: Yard Sale, Toll Road, Paterno, Decal, Nanny, Luau (194/200), Precious, Flambeaux, Chef, Pigskin (150/175) FNGs: COUNT: 10 CONDITIONS: 59 with a nice chill in the air WARMUP: OYO THE THANG: Ironpax Challenge Week 1 Start with 2 thrusters, then 2 100 meter sprints. Each round add 2 more thrusters
[ao-coliseum] IPC week Read More »
AO: ao-coliseum Q: Chef PAX: Yard Sale, Luau (190/200), Toll Road, Pigskin (150/175), Paterno, Chef, Deep Dish, Gilmore, Shuttlecock, Ocho, Thriller, Geek Squad FNGs: 1 Geek Squad COUNT: 12 CONDITIONS:53⁰ WARMUP: LBAC, Seal Claps, Overhead Claps, Tumbleweed, Copperhead Squats THE THANG: 1 min tabata 6 exercises then a mosey 3 rounds Shoulder taps Sumo Squats
[ao-coliseum] Crispy Monday Read More »