AO: ao-the-scrape Q: CurveBall PAX: Gymbo, The Grinch, Curly, CurveBall, Spam FNGs: None COUNT: 5 INTRODUCTION: Mission Statement, Credo, Disclaimer, 5 core principles WARMUP: Don QUIOTA Daisy Pickers Willy mays hays THE THANG: Streak 2 miles Curls Bench press Skull crushers WWIII sit ups Bear crawl Wall run MARY: Flutter kicks American hammer Hello dolly’s Freddy mercury Box cuters ANNOUNCEMENTS: Palace of Love tomorrow @ 6 Dht dec 6-7 Ultimate Football next Friday @ complex Read more…

AO: ao-about-face Q: Houlihan , Turnbuckle PAX: Dick Trickle, Waygu (Matt), McStuffins, OneHit, Pacifier, Turnbuckle, Myrtle, Houlihan FNGs: None COUNT: 8 INTRODUCTION:good thing turnbuckle decided to get out of bed this morning, after brief disclaimer, turnbuckle gave us the 5 CP, mission statement, and credo WARMUP:not today THE THANG:we rucked a tad over 3 miles along typical route MARY:did not see her ANNOUNCEMENTS:races in macon and outside of Rome, DHT on 12/6-7ish, gobbler challenge on Read more…

AO: ao-popup Q: Run Flat PAX: Brawny, Manscape, Mr. Beast, Whoopee, Back Draft, CurveBall, Galaxy, Run Flat, Tan Lines, Hinge FNGs: None COUNT: 10 INTRODUCTION: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES:

AO: ao-yard Q: FreeBird PAX: Eeyore, FreeBird FNGs: None COUNT: 2 INTRODUCTION: Welcome, disclaimer, 5 core principles, mission statement and creedo recited WARMUP: SSH; Shoulder blaster (big arm circles front and back, chinook’s, Moroccan night clubs, seal claps) daisy pickers, bear hugs, wormkins THE THANG: Mosey to playground for 3 rounds of burnout pull ups and 20 prone overhead claps Mosey to backstretch for Sevens Mike Tysons and Carolina Dry Docks; bear crawl in between Read more…

AO: ao-wilderness Q: Chaps PAX: Moon Dolphin, Jeter, Chaps FNGs: None COUNT: 3 INTRODUCTION: Disclaimer, 5 Core principles, Mission Statement, Credo WARMUP: – 10 Burpees On your Own (OYO) – 15 Bear Hugs In Cadence (IC) – 15 Butt Kicks IC – 20 Side Straddle Hops IC – 15 Chinooks IC – 15 High Knees IC – 10 Trunk rotations IC Each way THE THANG: Crab Walk to fountain 1/2 incline swirly Buy in (added Read more…

AO: ao-the-complex Q: Ranga PAX: Biff, John Denver FNGs: None COUNT: 3 THE THANG: 3.2m 51min PRAYER REQUESTS AND PRAISES: Ranga’s dad was able to start eating solid food this week. Biff’s sister in law battling cancer. Prayer for our wives and the battles they face each day.

AO: ao-gateway Q: Goose PAX: OneHit, Carolina Lean, Skidder, Szczerbiak, J Stroke, SEC, Grits, Putter FNGs: None COUNT: 9 INTRODUCTION: 5c, MS, Credo WARMUP: Keep em up – big arm circles f/r, bear hugs, t claps, chinooks Willy mays Daisy picked Buy in – 20 navy seal burpee Wall sit recovery 2×60 sec THE THANG: Merkin/curb dip/ Mike Tyson 3×25 each with a lap in between each set (15 mike Tyson’s) Mosey to stone wall Read more…

AO: ao-about-face Q: Lipitor PAX: Lipitor, OneHit, Pacifier FNGs: None COUNT: 3 INTRODUCTION: It was a blustery morning as we prepared for our fun. We started off the festivities with a quick disclaimer, 5CPs,Credo and the mission statement. WARMUP: SSH-IC Imperial Walkers Hillbillies Trunk rotations Bear hugs Chinooks THE THANG: Started off with: Squats-100 Merkins-100 Pull ups-100 Grab a coupon for 3 rounds of: Coupon swings Overhead press Binoculars 15 reps each round Lined up Read more…

AO: ao-moneypit Q: Ferdinand the Bull PAX: Skidder, Myrtle, Szczerbiak, Eeyore, Ratatouille, Maestro, Goose, Waygu (Matt), Carolina Lean, Ferdinand the Bull, Grits FNGs: None COUNT: 11 INTRODUCTION: – Disclaimer – 5 Core Principles – Mission Statement – Credo WARMUP: – Big Arm Circles Forward x 10 IC – Big Arm Circles Reverse x 10 IC – Chinooks x 10 IC – Daisy Pickers x 10 IC – Hillbilly (Alabama) x 10 IC – Calf Stretch Read more…

AO: ao-the-scrape Q: Biff PAX: Biff, Caboose, Curly, CurveBall, Gambler, Iron Swifty, John Denver, Manscape, Nurse Jackie, Professor Tide, The Grinch, Credit (visiting from Birmingham) FNGs: None COUNT: 12 INTRODUCTION: Disclaimer All the formalities WARMUP: SSH IC Big arms circled IC both ways Willie mays hays OYO THE THANG: 4 corners Each corner had an exercise. No cheat Merkins Squats Coupon curls LBCs Start at 20 reps in one of the corners Run to the Read more…