AO: ao-the-scrape Q: Bagpipe PAX: Bagpipe, Cousin Eddie FNGs: None COUNT: 2 INTRODUCTION: WARMUP: THE THANG: 9 Minute Ruck 2 Minutes – Alternate Between 10 Ruck Merkins 10 Ruck Squats 9 Minute Ruck 2 Minutes – Alternate Between 10 Ruck Curls into an Overhead Press 20 Ruck One Arm Bent Read more…
AO: ao-red_dawn Q: Downy PAX: splash, Downy, Fun Run, Myrtle, Buzzard, Mr. Beast, Freon FNGs: None COUNT: 7 INTRODUCTION: Disclaimer, 5 Core principles, Mission Statement, Credo WARMUP: Daisy Pickers, Willie Mays Hayes, quad stretch, bear Hug, big arm Circles (reverse), Merkins x25 THE THANG: mosey to other parking lot and… Read more…
AO: ao-the-crucible Q: Mr. Fixit PAX: BlueBird, Gnat, Mr. Fixit, OneHit, Szczerbiak, Pony Express FNGs: None COUNT: 6 INTRODUCTION: Disclaimer, 5 Core, Mission, Credo WARMUP: SSH – 25 IC Willie Mays Hays – 10 IC Chinook – 50 IC Daisy Picker – 15 IC Lunge – 10 IC Merkin – Read more…
AO: ao-downrange Q: John ‘Beach Body’ Stevick PAX: John ‘Beach Body’ Stevick, 2 FNGs: 1 2 COUNT: 13 THE THANG: Did four corners and a few Doras with the pax of F3 Houston PRAYER REQUESTS AND PRAISES: Prayers for Burgundy, He’s daughter was having open heart surgery.
AO: ao-the-scrape Q: Back Draft PAX: Back Draft, Biff, ER, Waterboy, Curly, Whoopee FNGs: None COUNT: 6 INTRODUCTION: Disclaimer, 5 Core WARMUP: Bear hugs IC 10 Willie Mays Hayes OYO Daisy pickers IC 10 Deep squat OYO THE THANG: Stairs Partner up and complete 120 total Dirkins and squats, switching Read more…
AO: ao-red_dawn Q: Schrute PAX: Gnat, Schrute, @Cougar FNGs: 1 @Cougar COUNT: 3 INTRODUCTION: Disclaimer. MS. 5CP. Credo WARMUP: Not today THE THANG: We rucked up to the former Chicago-Fil-A on Zebulon & back. Good range of topics discussed, from raising kids to septic tank issues. MARY: Not today ANNOUNCEMENTS: Read more…
AO: ao-red_dawn Q: Maestro PAX: Buick, Carolina Lean, Freon, Maestro, Queso, Run Flat, SEC, Vila, OneHit, Skidder, Mr. Fixit, Myrtle, CurveBall, Mr. Beast, Joshua Simonton Gruuel FNGs: None COUNT: 15 INTRODUCTION: all about then 101st Airborn this morning. Remembering them and all of our grandfathers, great grandfathers that served in Read more…
AO: ao-red_dawn Q: Carolina Lean PAX: Buick, Carolina Lean, FreeBird, Fun Run, Maestro, Myrtle, OneHit, Ratatouille, Run Flat, Szczerbiak, Jukebox FNGs: None COUNT: 11 INTRODUCTION: Welcome, 5CP, MS, disco, credo, stredo WARMUP: Daisy pickers and what have you THE THANG: Father’s Day Walhalla run MARY: Nah ANNOUNCEMENTS: 1776 Labor day Read more…
AO: ao-streakers Q: Carolina Lean PAX: Buick, Carolina Lean, FreeBird, Fun Run, Maestro, Myrtle, OneHit, Ratatouille, Run Flat, SEC, Szczerbiak FNGs: None COUNT: 11 INTRODUCTION: Welcome, disco, 5CP, MS, credo, stredo WARMUP: Imperial walkers Stretch oyo THE THANG: Father’s Day Valhalla, run the reverse route today. Add a repeat on Read more…
AO: ao-wilderness Q: Moon Dolphin PAX: Moon Dolphin, Chaps, Steven DeGeorge, Firefly, Miniex some FNGs: None COUNT: 4.5 INTRODUCTION: Disclaimer WARMUP: 21s Bear Hug-11 ic Mountain mama came Half pigeon stretch Back stretch Hamstring stretch 10 Burpees for the mama THE THANG: Mosey to Stumpville Choose a stump- Set of Read more…