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: ao-tracks Q: Miyagi PAX: Chopsticks, Miyagi, Carabiner, Pipes, Tinker Bell, Fireball, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: chilly WARMUP: dread of this workout THE THANG: 50-minute AMRAP – Count the total number of 100-meter sprints. – If time stops and you’re in the middle of the sprint, it does not count. Whole numbers
IronPAX 2025 Week 1: Feeks WOD Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Pigskin (148/175), Miyagi, Precious, Pipes, Birdie (110/150), Neon, Tinker Bell, Lemon, Garfield FNGs: 1 Garfield COUNT: 9 CONDITIONS: perfect WARMUP: Wind Mills, Weed Picker, SSH, Moroccan Night Club THE THANG: Tellier WOD – Format – Complete the workout for time – Equipment – Cones or markers for 5-yard, 10-yard,
IroxPAX Challenge Week 0: Sgt. Zachary Tellier WOD Read More »
AO: ao-tracks Q: Miyagi PAX: Pigskin (137/175), Miyagi, Neon, Luau (175/200), Precious, Pipes, Birdie (110/150), Chopsticks, Tinker Bell, Lemon FNGs: None COUNT: 10 CONDITIONS: 70 degrees WARMUP: Birdie (110/150) led it because I was late THE THANG: Ring of Fire: overhead presses to 50, curls to 50 Alligator merkins across the green, plank for six.
Arm Day 💪💪💪 Read More »
AO: ao-tracks Q: Miyagi PAX: Pigskin (137/175), Miyagi, Neon, Precious, Hickory, Chopsticks, Tinker Bell, Lemon FNGs: None COUNT: 8 CONDITIONS: great for working out WARMUP: knee circles, windmills, copperhead squats, sideways lunges, mosey THE THANG: – 10 Bulgarian split squats per leg, run down the green and back. 3x – Sprint down the green, lunge
AO: ao-yard Q: Osceola , Moen (97/100) PAX: Moen (97/100), Saints (93/135), Coconut, Crack, Frizzle, Jorts, Motel 6, Osceola, Slackbot, Skidz, Ted Lasso, The Cheese, Yard dog. 50/75, Tinker Bell, Clark, Deadhead, Rubble, None FNGs: 1 None COUNT: 16 CONDITIONS: low 70s and HUMID! WARMUP: SSHs Tie fighters Imperial Walkers TTTs Crab Kicks Manatees THE
[ao-yard] Tour of (Humid) Florida Read More »