AO: ao-burn Q: Finch PAX: Dovetail, Blair Witch, Catan, Change Order (11/90), Denny’s, Finch, ShortCircuit, Pickleball FNGs: None COUNT: 8 CONDITIONS:great, but the green is under construction WARMUP: mosey stopping to Ssh, weed pick, windmills, good ams THE THANG: Before college, you have to graduate high school, so we did Billy Madison’s. Cones about 10 […]
[ao-burn] College football back, go Jackets Read More »
AO: ao-burn Q: ShortCircuit PAX: Blair Witch, Catan, Denny’s, Dovetail, HuggyBear, ShortCircuit, Pickleball FNGs: None COUNT: 7 CONDITIONS: Overcast and cool WARMUP: THE THANG: Ruck through Old Town, skips, 2 laps running around the lawn MARY: ANNOUNCEMENTS: COT:
[ao-burn] RUCK around and find out Read More »
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-burn Q: Finch PAX: Dovetail, HuggyBear, Blair Witch, Denny’s, Finch, Hyzer (116/200), Lunch Lady, Popeyes, ShortCircuit, Offsides FNGs: None COUNT: 10 CONDITIONS: good WARMUP: Mosey, ssh, good mornings, imperial walkers, lil baby arm circles THE THANG: Work 5 minutes, rest 1, 5 rounds Round 1 – alternate 10 reps each of merkins, bbsu, cactus
[ao-burn] Tabata like Read More »
AO: ao-burn Q: Hyzer (113/200) PAX: ShortCircuit, Lunch Lady, Honky Tonk, Moen (91/100), Rabbit Ears, Finch, Denny’s, Blair Witch, Cheesesteak, HuggyBear, Hyzer (112/200), Popeyes, Templeton FNGs: 1 Templeton COUNT: 13 CONDITIONS:muggy WARMUP:ssh, good mornings, Michael Phelps, seal claps, oh claps THE THANG:mosey, 3 Merlin buy in each round of 11s with Carolina dry socks and
[ao-burn] Sasquatch at the Burn Read More »
AO: ao-burn Q: ShortCircuit PAX: Popeyes, Dovetail, Moen (89/100), Blair Witch, Denny’s, Finch, Hyzer (108/200), Lunch Lady, ShortCircuit FNGs: None COUNT: 9 CONDITIONS: Clear WARMUP: THE THANG: Presidential Fitness Test (F3 adaptation) MARY: ANNOUNCEMENTS: COT: Family and being male role models, travels, returning to work after vacation
[ao-burn] Ike’s Iron Test Read More »
AO: ao-burn Q: Dovetail PAX: Miyagi, Finch, Hyzer (98/200), Honky Tonk, Round-Up, ShortCircuit, Cheesesteak, HuggyBear, Lunch Lady, Denny’s, Dovetail, Sci-Fi, Welcome @rottentomato FNGs: 1 Welcome @rottentomato COUNT: 13 CONDITIONS:warm WARMUP: Q assigned one warm up to each pax to lead. Took longer then expected. Sungods, Daisy pickers, good mornings, arm circles, downward dog to Cobra,
[ao-burn] Workout Flow – “Leader’s Gauntlet”: Read More »
AO: ao-burn Q: Finch PAX: Denny’s, Finch, Jonathan Jimenez, ShortCircuit, Hyzer (77/200), Dovetail, Rabbit Ears, Lunch Lady, Boomer, kenmore, pickles, Blairwitch, sharpshooter FNGs: 2 Blairwitch, sharpshooter COUNT: 12 CONDITIONS: wet WARMUP: SSH, weed pickers, windmills, imperial walkers, arm circles THE THANG: Revisited an old iron pax workout with some modifications 100 gas pumpers 50 jump
[ao-burn] Death by skinny runner revisit Read More »
AO: ao-burn Q: Dovetail PAX: Dovetail, HuggyBear, Cheesesteak, ShortCircuit, @kenmore, @gekko FNGs: 1 @gekko COUNT: 6 CONDITIONS:rain WARMUP: SSH, squats, windmill, weedpicker THE THANG: · Diamond Merkins (Push-ups with hands close together) · Overhead Press (with coupon or weight) · V-ups · Elbow Plank · Thrusters (Squat + Overhead Press) · Air Squats · Incline
[ao-burn] Saturday snooze Read More »
AO: ao-burn Q: ShortCircuit PAX: HuggyBear, Cheesesteak, Denny’s, Dovetail, Finch, Hyzer (58/200), Lunch Lady, Popeyes, ShortCircuit FNGs: None COUNT: 9 CONDITIONS: clear and a little chilly WARMUP: ChatGPT warmup THE THANG: Man vs. Machine // Cardio BURN // Strength & Conditioning MARY: ANNOUNCEMENTS: Convergence COT: Safety for travel, members who are recovering, patience and intentionality
[ao-burn] Man vs. Machine Read More »