AO: ao-popup Q: Run Flat PAX: Myrtle, Capsize, OneHit, Szczerbiak, Huffy, Toll House (F3 AlbanyGA), Piggyback, Eeyore, CurveBall, GUAC, Joshua Simonton Gruuel, Dick Trickle, Houlihan, Mr. Fixit, FreeBird, Gnat, Buick, BlueBird, souffle, Cornfed, Pacifier, SEC, Red sauce, Goose, Maestro, Skidder, Cherry Coke, Bagpipe, Ferdinand the Bull, Run Flat, Washout, Pinky, Grits, Short Circuit, Red Tees, Fauci, Wide Right, Musket FNGs: 3 Fauci, Wide Right, Musket COUNT: 38 INTRODUCTION: Disclaimer, Mission Statement, 5 Core, Credo. We Read more…

AO: ao-the-complex Q: Nurse Jackie PAX: Gymbo, Cousin Eddie, Boombox, Chumz FNGs: None COUNT: 5 INTRODUCTION: Mini murph WARMUP: side straddle hops, big arm circles and reverse, daisy pickers, Willie mays hayes THE THANG: 20 merkins at each Pavillion and run to each one (7 Pavillions) 30 squats at each Pavillion (210) 30 lbcs at each Pavillion (210) Tire roll, roll tire as far as you can and tire flip it the rest of the Read more…

AO: ao-the-scrape Q: Bagpipe PAX: Bagpipe, Curly, CurveBall, The Grinch, Spam FNGs: None COUNT: 5 INTRODUCTION: Disclaimer, Mission Statement, Credo, 5 Core Principles *A last minute alternate workout was planned & available just in case needed. All PAX voted and agreed to keep this morning as planned. WARMUP: Bear Hugs, Toe Toe Stretch, Merkins, SSH THE THANG: [Everyone Rucked Up] 1/2 Mile Ruck – During which the PAX Completed 12 – Ruck Merkins 12 – Read more…

AO: ao-the-pantheon Q: Spackler PAX: Lobos, Peaches, McStuffins, Schrute, Spackler FNGs: None COUNT: 5 INTRODUCTION: Welcomed everyone in- nice to have a few guys out to enjoy a nice ruck inn a cool beautiful morning- Disclaimer and things were said WARMUP: Lobos coming in on two wheels and getting his ruck on in time to avoid the burpee penalty was enough THE THANG: We rucked our usual route. Good mumble chatter MARY: Nope ANNOUNCEMENTS: Ruckmas Read more…

AO: ao-the-complex Q: Gnat PAX: Gnat, Ranga FNGs: None COUNT: 2 THE THANG: We just rucked the usual 3 mile route ANNOUNCEMENTS: 12 Miles of Ruckmas tomorrow PRAYER REQUESTS AND PRAISES: Praying for our wives. Great mumble chatter that was much need. Thanks for the encouragement Ranga

AO: ao-popup Q: The Grinch PAX: Brawny, CurveBall, Manscape, The Grinch, Blue Crab, Hinged, Slim Shady, Dr Phil FNGs: 2 Slim Shady, Dr Phil COUNT: 8 INTRODUCTION: Liability disclaimer, 5 core, motto, mission statement, location of complaint box WARMUP: Don Quixote IC x 10 Toe touch x 1 min LAC IC x 10 THE THANG: Mosey to the pull up bar. Time to build that “V”!! 3sets of the following: Max reps pull-ups followed by Read more…

AO: ao-gateway Q: Skidder PAX: Ferdinand the Bull, Skidder, OneHit, Mr. Fixit, SEC, Carolina Lean, Putter, Szczerbiak, Marshal, Gaylord, Git-R-Done, Goose, Run Flat, Myrtle, Buick, Cherry Coke, Scooter, Grits FNGs: None COUNT: 18 INTRODUCTION: RunFlat tried to steal my Q, completely threw me off my A game. Didn’t know my L from R nor exercises. Went over the disclaimer & everything WARMUP: big arm circles (bear hugs), daisy pickers, chinooks, bear hugs, imperial walkers THE Read more…

AO: ao-the-pantheon Q: Peaches PAX: McStuffins, Dick Trickle, Spackler, Peaches FNGs: None COUNT: 4 INTRODUCTION: Welcome/Introduction 5CP’s MS Credo Disclaimer WARMUP: 21 SSH’s silent 6 -21. Flawless executed by the Respects. 6 Shoulder Taps Shoulder Blast: Combination of 6, 12 or 18. BAC LACF LACR Grady Corn Chinooks Seal Claps OHSC THE THANG: Modified Route 66 6 Joey’s 6 Squats 6 Walking Lunges 6 Merkins 6 Irkins 6 Derkins 6 Flutter Kicks 6 Gas Pumps Read more…

AO: ao-yard Q: Maestro PAX: FreeBird, Eeyore, Mr. Beast, Maestro FNGs: None COUNT: 4 INTRODUCTION: as I walked in from work what laid in the corner? A board of pain written by no other Rhett (Roll Tide) Evans was his name and to come up with this board may have been thought of as insane The pax took a moment to take it all in And for some there was definite sin We all made Read more…

AO: ao-wilderness Q: Capsize PAX: Capsize, TI (Adam C), Jeter FNGs: None COUNT: 3 INTRODUCTION: disclaimer. Watch isn’t keeping time WARMUP: shoulder stretch, back stretch, quad stretch, calf stretch 15 SSH’s 4 count IC, 15 high knees 4 count IC THE THANG: moseyed to Mercer village There are 6 wrapped trees on the Mercer side of the street. This was our plan to pay homage to them all 1st round declining burpees starting with 6 Read more…