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 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 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 Read more…
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, Read more…
AO: ao-wilderness Q: Chaps PAX: Jeter, Moon Dolphin, Renfroe, Chaps FNGs: None COUNT: 4 INTRODUCTION: Disclaimer – 5 Core Principles – Credo WARMUP: 15 In Cadence (IC) each: – Bear Hugs – Daisy Pickers – Side Straddle Hops – High Knees – Big Arm Circles – Hillbillies THE THANG: Inchworm 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 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 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 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 – Read more…
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 Read more…