AO: Ao-Wilderness Q: Spackler PAX: Spackler, Szczerbiak FNGs: None COUNT: 2 WARMUP: nope THE THANG: We rucked MARY: nope ANNOUNCEMENTS: slack COT: Zerb and his family- especially his mom. Prayed for the hail ministry, the students on campus and F3 in general. Also for our wives and that we lead Read more…
AO: Ao-Red_Dawn Q: Buick PAX: OneHit, Buick, Buzzard, Cisco, Downy, GPS, Joshua Simonton Gruuel, Lipitor, Maestro, Mr. Beast, Peaches, Piggyback, Run Flat, Scooter, SEC, Turnbuckle FNGs: None COUNT: 16 WARMUP: disclaimer was given – if you find yourself getting stronger then that’s great – if you find yourself getting hurt Read more…
AO: Ao–Scrape Q: The Grinch PAX: Back Draft, Bagpipe, Ranga, The Grinch FNGs: None COUNT: 4 WARMUP: Bear hugs IC x 10 Trunk rotations IC x 10 Daisy pickers IC x 10 THE THANG: 100 Burpees Moseyed to coupon shed then to the concrete pad. 25 swings 10 squat thrusters Read more…
AO: Ao-Streakers Q: Maestro PAX: Maestro, Vila, Scooter FNGs: None COUNT: 4 WARMUP: yeppers THE THANG: everyone ran five and blood was shed MARY: ANNOUNCEMENTS: COT:prayed for family and thanked the lord for relaxation
AO: Ao-Streakers Q: QSignups PAX: OneHit FNGs: None COUNT: 1 One hit was there ( late)
AO: Ao-Red_Dawn Q: Downy PAX: Downy, Maestro, OneHit, Scooter, Joshua Simonton Gruuel, Rhett (Roll Tide) Evans, Lipitor, Mr. Beast, Run Flat FNGs: None COUNT: 9 WELCOME, DISCLAIMER, 5 CORE PRINCIPLES, MISSION STATEMENT, CREDO Warmorama: Billie Hays Waze Daisy Picker Bear Hug Squat Stretch Big arm circles (r) Seal Claps Overhead Read more…
AO: Ao-Red_Dawn Q: Buick, Rhett (Roll Tide) Evans PAX: Rhett (Roll Tide) Evans, Spackler, Lipitor, Buick, Flowmax, Szczerbiak, GPS, SEC, Maestro, Mr. Fixit, Big Chick, Sloppy Joe, Pooh, OneHit, John A Gowan FNGs: None COUNT: 15 WARMUP: Warm up Daisy pickers SSH fast pace Hand release merkins Don Q Groiners Read more…
AO: Ao-Downrange Q: QSignups PAX: Piggyback, Crawlspace FNGs: None COUNT: 10 F3 Thomasville came to Albany to put in some work and Q in Toll House’s absence. WARMUP: Nope THE THANG: 21s starting at bottom of hill with merkins and lunges the hard way at the top of the hill. Read more…
AO: Ao-Wilderness Q: Capsize, Steven DeGeorge PAX: Chaps, Capsize, Weezer, T-Zo (Pat Day), SeaFood, Steven DeGeorge, 0, Plato FNGs: 1 Plato COUNT: 7 WARMUP: 10 merkins IC 4 count, 10 bear hugs IC 4 count, 10 squats IC 4 count, back stretch ( Capsize) quad stretch Mosey to pavillion THE Read more…
AO: Ao-Red_Dawn Q: Szczerbiak PAX: Maestro, OneHit, Spackler, Rhett (Roll Tide) Evans, Lipitor, SEC, Szczerbiak, Schrute, Joshua Simonton Gruuel, Mr. Beast, Downy, Run Flat FNGs: None COUNT: 12 We had ample time for good OYO warmup while PAX from The Hammer rolled in. Disclaimer, Mission, Core Principles, credo. We Rucked Read more…