AO: ao-yard Q: Maestro PAX: Maestro, FreeBird, Mr. Beast FNGs: None COUNT: 3 INTRODUCTION: as we got started, I told Freebird that he was a third wheel… That did not deter him he stayed for the entirety of the work out. I gave a disclaimer, pretty good one in fact, and we went over the mission statement and the five core principles. WARMUP: started simple enough with some bearhugs, then on to the imperial walkers, Read more…

AO: ao-gateway Q: Carolina Lean PAX: OneHit, Goose, Myrtle, Szczerbiak, Luke McCart, Scooter, Carolina Lean, Putter, Run Flat, Git-R-Done, Skidder, Buick, Grits FNGs: None COUNT: 13 INTRODUCTION: Welcome/disclaimer 5CP, start with pax to my right, each person says one of the CP and they gotta be in order MS Credo We got in about 25 burpees by the time we finished the intro WARMUP: BAC Bear hugs Daisy pickers Hillbilly Squats THE THANG: Follow the Read more…

AO: ao-popup Q: Back Draft PAX: Gambler, Brawny, CurveBall, Beetlejuice, Manscape, Boombox FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, Mission Statement by Gambler Willie Mays OYO (5 Core) Credo by Manscape WARMUP: SSH 20 IC Daisy Pickers 10 IC THE THANG: Window to The Wall Start at front entrance of Southside 4 Bonnie Blair (Hardway) Run to the wall by Houston Lake 7 Davids Run back to front entrance 8 Bonnie Blair Bear crawl in the Read more…

AO: ao-the-pantheon Q: Peaches PAX: Lobos, McStuffins, Peaches FNGs: None COUNT: 3 INTRODUCTION: Welcome/Introduction Disclaimer 5 CPs MS C WARMUP: 21s SSH (1 to 5 IC 6-21 silent) Shoulder Blast: Keep Em Up LACF – 20 IC LACR – 20 IC OSC – 20 IC GC – 20 IC BAC – 10 IC Nancy Kerrigan RF – 10IC Nancy Kerrigan LF – 10IC Paul Blart – 10 IC Joey – 2 OYO THE THANG: 7 Read more…

AO: ao-the-complex Q: Ranga PAX: Animal, Gnat, Ranga FNGs: None COUNT: 3 INTRODUCTION: WARMUP: THE THANG: 3.24 @ 49:21 MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES: Anxiety, family members, and daily life.

AO: ao-the-complex Q: Nurse Jackie PAX: Biff, Cousin Eddie, Waterboy, Iron Swifty, John Denver FNGs: None COUNT: 6 WARMUP: side straddle hops, big arm circles, daisy pickers, schnooks, willy mays hays THE THANG: 12 days Christmas do each exercise at the station all the way around 1 burpee 2 kindergarten taps 3 lunges the hard way 4 dips 5 merkins 6 stepups 7 side straddle hops 21 total 8 squats 9 lbs 10 Plank as Read more…

AO: ao-moneypit Q: Ratatouille PAX: Fun Run, Vanilla Bean, Maestro, Szczerbiak, Goose, Mr. Beast, Run Flat, Ratatouille, Skidder, Scooter, Carolina Lean, Eeyore, Grits, Red sauce FNGs: None COUNT: 14 INTRODUCTION: disclaimer 5 core- Goose was being cute and it was getting cold again so 5 burpees Mission- Scooter Credo – Fun Run WARMUP: ALABAMAS (Hillbillies) 5 burpees COUSIN HUGGERS (bear hugs) 5 burpees Willie Mayes Hayes Daisy pickers 5 burpees THE THANG: Mosey to Dillards Read more…

AO: ao-the-scrape Q: ER PAX: ER, Gambler, CurveBall, Brawny, Manscape, Butternut FNGs: 1 Butternut COUNT: 6 INTRODUCTION: – Disclaimer – 5 Core Principles – Mission Statement Completed the CIA Escape Workout from Everyday Spy for fun. Background – Successful escape occurs within 1-3 minutes of an abduction. – After 3 minutes, extreme fatigue sets in due to the physiological fight-or-flight response. Chances of escape diminish significantly. Beatdown Details: – Combines strength, endurance, and balance exercises Read more…

AO: ao-about-face Q: Mr. Fixit PAX: BlueBird, Capsize, Mr. Fixit, OneHit, Pacifier, SEC FNGs: None COUNT: 6 INTRODUCTION: Disclaimer, 5 Core, and Credo were given during Side Straddle Hops cause immediate movement was key this morning WARMUP: Daisy Picker – 10 IC Baby Arm Circles – 10 IC each way Burpee – 12 OYO Time to mosey and we moseyed and moseyed and moseyed THE THANG: With 6 stops along the way on our 2 Read more…

AO: ao-yard Q: Houlihan PAX: Lefty, Spackler, Houlihan FNGs: None COUNT: 3 INTRODUCTION: disclaimer, 5 CP, mission statement, and credo given WARMUP: not today THE THANG: rucked 3 miles ANNOUNCEMENTS: DHT this weekend, 12 mile ruck coming up 12/20, check slack PRAYER REQUESTS AND PRAISES: spackler’s dad procedure today, future hip surgery, proud of Houlihan’s dad for award last night, prayed and pledged it out