AO: ao-yard Q: FreeBird PAX: FreeBird, Fun Run, Mr. Beast FNGs: None COUNT: 3 INTRODUCTION:Welcome, disclaimer, 5 core, mission statement and creedo recited WARMUP: SSH Tie fighters Bear Hugs Don Quixote Daisy pickers THE THANG: Mosey over to the hill for a 20, 30, 40 workout Each round 20 reps Read more…
AO: ao-the-scrape Q: Biff PAX: Piggyback, John Denver, Whoopee, Gnat, Bagpipe, Cousin Eddie, Zelda, beetlejuice FNGs: None COUNT: 9 INTRODUCTION: Disclaimer 5 core principles Creedo Mission statement WARMUP: High knees SSH Daisy pickers Willy mays hays THE THANG: Mosey to grab a coupon bring it to the big wooden cross Read more…
AO: ao-yard Q: Szczerbiak PAX: Lefty, Scooter, Szczerbiak, Spackler, Buzzard, Nature Boy, Babydoll FNGs: None COUNT: 7 INTRODUCTION: Standard stuff: 5CP, Credo, MS . THE THANG: We rucked an even 3 miles, with great mumble chatter along the way. ANNOUNCEMENTS: 1776 games, July 4th D-Day workouts at the Hammer 🔨 Read more…
AO: ao-moneypit Q: Ratatouille PAX: Buick, Fun Run, Myrtle FNGs: None COUNT: 4 INTRODUCTION: Disclaimer Fun run- 5 core Buick- mission Myrtle- credo WARMUP: Side straddle hop Daisy picker Willie mays Hayes Big arm circles Chinook Squat THE THANG: RIVERSIDE TRIVIA 10 Push ups if right sprint 20 yards with Read more…
AO: ao-wilderness Q: Mr. Fixit PAX: Matt Buren-f3 Cub, Steven DeGeorge, Chaps, Jeter, CurveBall, Moon Dolphin, Mr. Fixit 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 Read more…
AO: ao-pig-trail Q: Skidder PAX: Fun Run, Freon, Piggyback, Skidder FNGs: None COUNT: 4 INTRODUCTION: I gave the disclaimer, 5 core principles, mission statement. and creedo. WARMUP: daisy pickers, Willie mays hays, imperial walkers, leg stretches THE THANG: we ran 3.8-4.2 depending on what watch you used. Very good pace. Read more…
AO: ao-the-scrape Q: Gnat PAX: Bagpipe FNGs: None COUNT: 2 INTRODUCTION: WARMUP: THE THANG:10 min Ruck 2 min merkins/squats alternating 10/20 reps 10 min Ruck 2 min Ruck row/ruck RDL 10 min Ruck 3 min walking lunge 3 min overhead carry 3 min front carry MARY: 3 min of LBC Read more…
AO: ao-yard Q: Mr. Beast PAX: Abacus, FreeBird, Mr. Beast, SEC, Spackler FNGs: None COUNT: 5 INTRODUCTION: Preamble and disclaimer 5 core, mission statement, credo WARMUP: Bear hug 10 IC Big arm circles F/R 10 IC Chinook 10 IC Don Quixote 10 IC Daisy picker 10 IC Imperial walker 10 Read more…
AO: ao-big-bertha Q: Scooter PAX: Szczerbiak, OneHit, Houlihan, Buzzard, Lefty, Myrtle, GUAC, Scooter FNGs: None COUNT: 8 INTRODUCTION: Disclaimer, five-core principles, mission statement, credo WARMUP: nope THE THANG: we rucked MARY: nope ANNOUNCEMENTS: -1776 Games on July 4th PRAYER REQUESTS AND PRAISES: -Several F3 HIM’s are traveling this week Prayed Read more…
AO: ao-the-crucible Q: BlueBird PAX: OneHit, SEC, Szczerbiak, Flowmax, CurveBall, Nature Boy FNGs: None COUNT: 11 INTRODUCTION: Disclaimer, 5 core principles, Credo , Mission statement. WARMUP: 25x side straddle hop Toe touch 10x Left over right toe touch10x Right over left toe touch 10x Daisy pickers15x Chin bracket 20x Bear Read more…