AO: The Tracks Q: Lemon , PAX: Chopsticks, Lemon, Daniel-san, Neon, Birdie (110/150), Miyagi, Tinker Bell, Luau (F3 Gwinnett), Precious, Holy Water FNGs: None COUNT: 10 CONDITIONS: WARMUP: SSH, Weed Pickers, Imperial Walkers, Arm Circles THE THANG: each Round = 5 burpees followed by Exercise, MOT for 20 yards, Exercise, run for 100 yards, Exercise, […]
[The Tracks] The Tracks 📣 VQ Read More »
AO: The Tracks Q: Holy Water , PAX: Lemon, Birdie (110/150), Chopsticks, Luau (237/200), Miyagi, Holy Water FNGs: None COUNT: 6 CONDITIONS: Cold, Wet and Perfect WARMUP: SSH and LBACS THE THANG: Rock pile: Each Pax grabbed a coupon to perform the below exercises. 1st round was 25 reps of each exercise, next round was
[The Tracks] Come and Find Out Read More »
AO: The Tracks Q: Boardwalk , Boardwalk PAX: Chopsticks, Luau (236/200), Birdie (110/150), Miyagi, Precious, Lemon, Pigskin (160/175), Boardwalk FNGs: None COUNT: 8 CONDITIONS: Cold. Gloomy. And extra dark, with the blown transformer. WARMUP: SSHs > Hillbillies > Overhead Claps > Hangovers > Michael Phelps THE THANG: 30-minute AMRAP – 5 burpees – 10 donkey
[The Tracks] The Ginny Read More »
AO: The Tracks Q: Homer (43/150) , PAX: Birdie (110/150), Luau (232/200), Homer (43/150), Pigskin (160/175), Miyagi, Pipes FNGs: None COUNT: 6 CONDITIONS: chilly enough to pull out the tights and long sleeve for yhc WARMUP: yep THE THANG: Mosey to pumpkin on hill. Partner up Three rounds of choose your own adventure abs. Partner
[The Tracks] Abs Day Read More »
AO: The Tracks Q: Holy Water , PAX: Chopsticks, Neon, Precious, Miyagi, Pigskin (160/175), Luau (229/200), Holy Water FNGs: None COUNT: 7 CONDITIONS: Cold and Perfect WARMUP: SSH, Windmills, Weedpickers, LBACS, Overhead Claps THE THANG: Inspired by Quick Release (132/175) and Miyagi – The Modified Impossible Mile Lap = 1 round around Duluth Town Green.
[The Tracks] Experience of a lifetime Read More »
AO: The Tracks Q: Miyagi , PAX: Pigskin (160/175), Luau (226/200), Miyagi, Precious, Chopsticks, Wall-E FNGs: None COUNT: 6 CONDITIONS: The air tasted like pain and accomplishment. WARMUP: Arm circles, overhead claps, Moroccan night clubs, windmills THE THANG: “Hardest Workout of the Year” (40 minutes total) Each round featured a signature pain station followed by
[The Tracks] “Toughest Workout of the Year” Read More »
AO: The Tracks Q: Birdie (110/150) , PAX: Birdie (110/150), Pigskin (160/175), Neon, Miyagi, Luau (226/200), Precious, Chopsticks FNGs: None COUNT: 7 CONDITIONS: WARMUP: Moseyed around the green and back to the turf area for Weed Picker, Wind Mills, SSH, Mountain Man Pooper & Moroccan Night club. THE THANG: Tabatha work out (45 seconds AMRAP
[The Tracks] The Tracks 0.1 BD Read More »
AO: The Tracks Q: Miyagi , PAX: Miyagi, Bonsai, Pigskin (160/175), Chopsticks, Birdie (110/150), Precious, Neon, Homer (ivelosttrack/150) FNGs: None COUNT: 8 CONDITIONS: nice WARMUP: stretches and arm circles THE THANG: Army Fitness Test – 2 mile run – 2 minutes unbroken merkins – 2 minutes unbroken big boy sit-ups SCORES: Birdie (110/150): 219 today
AO: The Tracks Q: Precious , PAX: Chopsticks, Birdie (110/150), Luau (221/200), Holy Water, Neon, Enterprise, Pigskin (160/175), Precious FNGs: COUNT: 8 CONDITIONS: 68° WARMUP: black, pull pisser, ssh, wind mills THE THANG: tabata timer: 2min on, 1 min off During minute off, run to 3rd light poll and back Coupons exercises •curls for girls
[The Tracks] rock solid (ipc week 6) Read More »
AO: The Tracks Q: Birdie (110/150) , PAX: Miyagi, Pigskin (160/175), 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:
[The Tracks] The Tracks – IPC Week 4 (last one…hooray) Read More »