AO: ao-the-complex Q: Iron Swifty PAX: Biff, Chumz, Iron Swifty FNGs: None COUNT: 3 INTRODUCTION:Did it all WARMUP: silent cadence, thanks Biff Chumz for your help today. SSH, high knees, bear hugs, Daisy pickers x20 each THE THANG: 50 yard Farmers carries leading to an exercise. Each exercise was 25 Read more…
AO: ao-yard Q: Mr. Fixit PAX: Downy, FreeBird, Mr. Beast, Mr. Fixit FNGs: None COUNT: 4 INTRODUCTION: Disclaimer, 5 Core, Mission, Credo WARMUP: SSH – 25 IC Willie Mays Hays – 10 IC Trunk Rotation – 10 IC each way Daisy Picker – 10 IC Baby Arm Circles – 10 Read more…
AO: ao-the-complex Q: Bagpipe PAX: Bagpipe, Gnat, Ranga, The Grinch FNGs: None COUNT: 4 INTRODUCTION: WARMUP: THE THANG: Sandbags 60# 1 Mile Ruck [Rucks Off] Sandbag Clean & Front Toss Sandbag Squat (Left Shoulder) Sandbag Squat (Right Shoulder) Sandbag Bent Over Row Sandbag Floor Press [Rucks On] Sandbag Over Shoulder Read more…
AO: ao-the-pantheon Q: Spackler PAX: Lefty, Schrute, Spackler, McStuffins FNGs: None COUNT: 4 INTRODUCTION: Went over the Disclaimer, 5 CP, MS and Credio WARMUP: 5 Burpees to warm up SSH Hillbillies Daisy Pickers Willie Mays Hays Shoulder Blast Bear Hugs THE THANG: Moseyed around the property and did the Merkin Read more…
AO: ao-popup Q: Buick PAX: Buick, CurveBall, Run Flat, Pitstop (Brandon Gragg), Polar Pop, Caboose, slingblade ( John Jones), SIMPLE MAN, Beetlejuice, Galaxy, The Gambler, Napster FNGs: 1 Napster COUNT: 12 INTRODUCTION: Disclaimer 5 core Mission statement with brief sermonette Credo WARMUP: Bear hug Big arm circles front and back Read more…
AO: ao-gateway Q: Joshua Simonton Gruuel PAX: J Stroke, Skidder, Scooter, Goose, OneHit, Ferdinand the Bull, Carolina Lean, Cherry Coke, none FNGs: 1 none COUNT: 9 INTRODUCTION:5 Cores Credo Mission Statement WARMUP SSH Merkins BACs Forward, Backwords Chinooks Squats THE THANG: Lets keep that Heart rate up!! Mosey to the Read more…
AO: ao-the-complex Q: CurveBall PAX: Pitstop (Brandon Gragg), Cousin Eddie, CurveBall FNGs: None COUNT: 3 INTRODUCTION: 5 core principles, Mission Statement, Credo, Disclaimer WARMUP: Bear hugs Daisy Pickers Don QUIOTA SSH Willy mays hays LOR/ROL THE THANG: We ran around the track and halfway stopped and did 20 reps of Read more…
AO: ao-about-face Q: OneHit PAX: BlueBird, Mr. Fixit, OneHit, SEC, Pacifier, Skidder FNGs: None COUNT: 6 INTRODUCTION: Disclaimer, 5 core principles, credo & mission statement were given. WARMUP: Bear hugs, daisy pickers, windmills, chinooks, big arm circles, Grady corn x 10 ic SSH x 25 ic Mosey to Gilligan’s island Read more…
AO: ao-yard Q: Houlihan PAX: Houlihan, Spackler, Lefty, Chicharrones, dick trickle FNGs: None COUNT: 5 INTRODUCTION:disclaimer, 5 CP, mission statement, and credo given WARMUP:no sir THE THANG:rucked our usual 3 mile route MARY:did not see her ANNOUNCEMENTS:speed for need/jays hope race at bass pro shops on 10/26, DHT on 12/7, Read more…
AO: ao-big-bertha Q: Scooter PAX: OneHit, Houlihan, Lefty, McStuffins, Spackler, Run Flat, Buick, Dick Trickle, Scooter FNGs: None COUNT: 9 INTRODUCTION: disclaimer, five-core principles, mission statement, credo WARMUP: nope THE THANG: some rucked, some streaked MARY: nope ANNOUNCEMENTS: Speed for Need Pickleball tournament Macon 1/2 marathon DHT COT – 6TH Read more…