AO: ao-downrange Q: OneHit PAX: OneHit, Several Birmingham Pax FNGs: None COUNT: 2 We ran around the park, did some Dora with coupons and played with a deck of cards

AO: ao-hermods-hideaway Q: Fun Run PAX: Freon, SEC, Carolina Lean, Szczerbiak, Fun Run, Dumbledore, Grits FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, 5CP, Mission Statement, Credo (5 burpees), Streakers’ Credo WARMUP: Willie Mays Hayes, Quad Stretch, Calf Stretch, 400M mosey with strides for the last 100M THE THANG: Miracle Mile (See pax times in comments below for accountability) 400M sprint (pax were told they had to beat their average lap time from the mile or they’d Read more…

AO: ao-yard Q: Eeyore PAX: Maestro, Ratatouille, Eeyore FNGs: None COUNT: 3 INTRODUCTION: – Disclaimer: not professional and not responsible – 5 core: FHOPE – free, held outdoors, open to all men, ends in COT – Mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. – Credo: leave no man behind, but leave no man where you found him WARMUP: – SSH (Side Straddle Hops) Read more…

AO: ao-the-pantheon Q: Szczerbiak PAX: FreeBird, Buick, Szczerbiak, Lobos, Downy FNGs: None COUNT: 5 INTRODUCTION: We met at the “Big East” parking lot at 5am to meet with the hikers. YHC, ran back to the flag to pick up any other PAX at 5:15 – once the crew was assembled, we reviewed the 5CP, MS, and Credo and moseyed back for prayer and words of encouragement, and maybe a little EHing. WARM-O-RAMMA: We moseyed around Read more…

AO: ao-wilderness Q: Chaps PAX: Jeter, Capsize, Steven DeGeorge, Chaps FNGs: None COUNT: 4 INTRODUCTION: Disclaimer, 5 Core Principles, Mission statement (with 5 burpees for creative liberties), Credo WARMUP: – Side Straddle Hops – 20 In Cadence (IC) – Don Quixote – 15 IC – Randys – 15 IC – Hillbillies – 15 IC – Chinooks – 15 IC – Good Mornings – 20 On your own (OYO) THE THANG: Bear crawl to fountain 2 Read more…

AO: ao-gateway Q: Skidder PAX: Carolina Lean, Scooter, Myrtle, SEC, Goose, OneHit, Marshal, Skidder, Grits FNGs: None COUNT: 9 INTRODUCTION: Went over everything, almost played Rock paper scissors over Q but I already made a plan. WARMUP: Daisy pickers, F&R arm circles, Calf stretches, imperial walkers THE THANG: Mosey around to center sidewalk 10 Burpees, 25 Merkins, 25 Squats, 25 Sit-ups Run around plaza 8 burpees, 20 reps of everything Run 6 burpees, 15 reps Read more…

AO: ao-popup Q: Mr. Fixit PAX: Brawny, CurveBall, Gambler, Mr. Fixit, Polar Pop, Galaxy, Tan Line FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, 5 Core, Mission, Credo WARMUP: SSH – 25 IC Willie Mays Hays – 10 IC Trunk Rotation – 10 IC each way Daisy Picker – 10 IC Baby Arm Circles – 10 IC each way Big Arm Circles – 10 IC each way Randy’s – 15 IC Chinooks – 20 IC Squat – Read more…

AO: ao-the-complex Q: Bagpipe PAX: Bagpipe, Gnat, Nurse Jackie FNGs: None COUNT: 3 INTRODUCTION: WARMUP: THE THANG: :flag-us: RUCK 5K :flag-us: MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES:

AO: ao-the-scrape Q: Professor Tide PAX: Iron Swifty, Seth De Foor (Ralphie), Gambler, CurveBall, Manscape, Caboose, ER FNGs: None COUNT: 8 INTRODUCTION: Q introduction, mission, 5 core principles, and credo WARMUP: Willie Mays on your own 10 Daisy Pickers in Cadence 10 Windmills in Cadence THE THANG: Using the parking lot, set up 6 stations. First station being the start and end stop. At each station do 10 reps of 1 exercise at each station. Read more…

AO: ao-about-face Q: Capsize PAX: Lipitor, OneHit, Pacifier, Capsize FNGs: None COUNT: 4 INTRODUCTION: stole the Q from Lipitor. Did you know you can sign up for past Q’s? Stayed up late or got up early to see election results. So glad I put my name in the Q. Great day for the church! WARMUP: stretching: trunk rotation, back stretch, bear hugs, SSH’s THE THANG: Indian run to Regiman fitness, doubles back to Gilligan’s island Read more…