AO: Ao-Red_Dawn Q: OneHit PAX: Scooter, OneHit, Fun Run, Will Scott FNGs: None COUNT: 4 WARMUP: bear hugs, windmills, daisy pickers, ssh, trunk rotations x 12 each THE THANG: Ruck up and head to the track. rucked two laps, Stopped for exercises: overhead press, kettlebell swings, tricep extension, curls x Read more…
AO: Ao–Scrape Q: Duke PAX: Back Draft, The Grinch, Dill (Blake Cannady), Duke, Sketch FNGs: None COUNT: 5 INTRO: Welcome, 5 Core Principles (one from each PAX), Credo, Disclaimer, Mission Statement WARM-UP: YHC has had a particularly trying week, so I needed some encouragement to help me get through. As Read more…
AO: Ao-Streakers Q: Dirty Dawg PAX: Dirty Dawg FNGs: None COUNT: 1 WARMUP: light stretch THE THANG: 5 miles through neighborhood MARY: restroom break in culdesac ANNOUNCEMENTS: Achievement Center 5k; Anchor of Hope 5k April 29th; Labor Day Road Races; Macon Music Half-marathon 11/4/23 COT: completed
AO: Ao-About-Face Q: GPS PAX: Big Chick, Myrtle, Piggyback, OneHit, Scope Down, John A Gowan, Cisco, Szczerbiak, Downy, Geppetto, Buzzard, Run Flat, GPS, Scooter, Maestro, Spackler, Michael Smallwood(Bull), Red sleepy (Down range Smokies – welcome), Kirby, Do Right, Swamp Thang, She Crab, Huffy, Kiddy Pool, Ice Spice, FNGs: None COUNT: Read more…
AO: Ao-About-Face Q: Maestro PAX: Run Flat, OneHit, Geppetto, Maestro, Scooter, Downy FNGs: None COUNT: 6 WARMUP: as we watched Runflat get out of the truck I give the disclaimer mission, credo, and got into it with: Willy Mays Hays )ic 20) Bear hugs ic 12 Hillbillies ic 20 Ruck Read more…
AO: Ao-Yard Q: Piggyback PAX: OneHit, Baby Daddy, Maestro, Fun Run, FreeBird, Run Flat, SEC, Bob the Builder, Downy, Mr. Fixit, Buick, Piggyback, Spackler, Nard Dog FNGs: None COUNT: 14 WARMUP: 17 x Big arm circles 12 x Willie Mays Hays 15 x SSH THE THANG: AROD 3-2-1 Partner Up Read more…
AO: Ao-Wilderness Q: Szczerbiak PAX: TI (Adam C), Weezer, Matt Buren-f3 Cub, Szczerbiak FNGs: None COUNT: 4 WARMUP: Squats – 10IC Willy Mays Hays – 10IC THE THANG: We Rucked 2.5 Miles. We visited the Mercer basketball and swimming complex, then the baseball field, and went through the football field. Read more…
AO: Ao-Foxhole Q: SoCrates PAX: SAG, SoCrates, Cabbage, MooMoo, Dirty Dawg, Palladean, Prime, Viking, Ralph, Rubber, Jerry Moon, Gator FNGs: None COUNT: 12 WARMUP: It was a frosty morning. PAX needed ample warming. YHC goal was to generate body heat to directly combat chilled air. All 15 IC – Daisy Read more…
AO: Ao-Big-House Q: Dill (Blake Cannady) PAX: Micro, Waders, Duke, McFly, Dill (Blake Cannady) FNGs: None COUNT: 5 Welcome, Disclaimer, Creed, Mission Statement WARMUP: Grady Corn IC 8 Randy’s IC 8 Tempo Merkins IC 8 Derricks 8 IC (EACH LEG) CopperHead Squat 8 IC Smurf Jacks 8 IC Carolina Dry Read more…
AO: Ao-Yard Q: Spackler PAX: Myrtle, Szczerbiak, Spackler FNGs: None COUNT: 3 WARMUP: Went over the disclaimer, 5 CP, the Mission Statement and Myrtle had the Credo THE THANG: We set out on our ruck- it was a beautiful 35 degrees and calm. We talked old man stuff like taxes, Read more…