AO: Amble Q: Woody PAX: Serena, BunkBed, robber, Oscar, Schweddy, Trademark, Backstop, improv FNGs: None COUNT: 9 Great work by the attendees hitting the hills of the long overdue AOC route! Some moseyed, some did 3+ miles, others 4+, and Serena represented with the full 5. All complained of the hills. Come out Friday and …
AO: -Bunker Q: Backstop, Jar Jar, Birthday Suit, Quaker PAX: Jar Jar, Birthday Suit, Quaker, Backstop FNGs: None COUNT: 4 WARMUP: -side, straddle hop 1-Burpee Hillbillies- 2 Burpee little baby arm circles -3 Burpee’s fast slow Merkin- 4 Burpee’s helicopter squats 5- burpees THE THANG: baseball ⚾️ field Indian run around baseball field. Bear crawled …
AO: Thunder Q: Backstop, SweetTart, Snowflake, Backstop, Huffy, Trademark, Betamax, Escrow, Costanza, Insanity, Phlegm, Fallout (1st F), Oscar, Spot, Schweddy PAX: Backstop, Betamax, Costanza, Escrow, Fallout (1st F), Huffy, Insanity, Oscar, Phlegm, Snowflake, Spot, SweetTart, Trademark, Schweddy FNGs: None COUNT: 14 WARMUP: 5 different exercise( Merkins through the tunnel hillbillies side-straddle-hop high knees) moseyed around …
AO: Armory Q: Fallout (1st F) PAX: Backstop, BunkBed, SweetTart, Fallout (1st F) FNGs: None COUNT: 4 WARMUP: Backstop’s mobile meth lab THE THANG: We walked/rucked discussing the Get Right, what it is and why it’s first. MARY: ANNOUNCEMENTS: COT: Prayers for Turkey and Syria as they recover from the earthquakes. Praise for BunkBeds friend …
AO: Amble Q: Huffy PAX: Nails, BunkBed, Schweddy, Huffy, Trademark, Woody, Oscar, Biggie Smalls, Mud Dawg ( 2nd F), Backstop, Seeker FNGs: None COUNT: 11 www.strava.com/routes/3060744440213980084
AO: _Bull Q: Prodigal PAX: Prodigal, Pipeline, TapeWorm, Easy Street, Backstop FNGs: None COUNT: 5 WARMUP: OYO if so desired. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. …
AO: Armory Q: BunkBed PAX: BunkBed, SweetTart, Backstop, Serena, Phlegm FNGs: None COUNT: 5 WARMUP: Stories of Backstop’s High School reunion. THE THANG: Blossom OnB #AsGosIntended and discussed the key points of developing a Leadership Development Program in your team/organization. Summary of topic PAX talk about what stood out to them in the reading and …
AO: -Bunker Q: Birthday Suit PAX: Birthday Suit, Jar Jar, Justin McLane. Vanity, Backstop, Ticklespot FNGs: None COUNT: 5 WARMUP: Standard stuff THE THANG: Brick ladder, 12 days of Christmas style all with coupon. 1 burpee, walk 3 yards, 2 thrusters walk back, 1 burpee, walk, 2 thrusters, walk, 3 KB swings, walk back, 1/2/3/4,, …
AO: Amble Q: Nails PAX: BunkBed, Snowflake, TomTom, Betamax, Dry Heave, Nails, Huffy, DriveBy, Oscar, CESS, Easy Street, Ash, Kitty, Backstop, HolyPoker, Jar Jar, Biggie Smalls, BigTime, OBC, RayCharles, Bunch, Bundy, Collar, Ziffel, LA Gear, Prodigal, BabyRuth, Quartermaster, Pipeline, TapeWorm, Bemis, Cauliflower, Friar Tuck, Bailiff, QuickBooks, Stache, Bootleg, Tube Socks, Fallout (1st F), Hawg, Winston, …
AO: Armory Q: Serena PAX: Backstop, Fallout (1st F), Nails, Serena, Nails’ K9: Lilly FNGs: None COUNT: 4 WARMUP: 10 burpees for Cardinal THE THANG: Discussed Q Source: Group. We’re designed to combine with others and lead. Also, Nails says ‘get off his lawn!’ MARY: ANNOUNCEMENTS: COT:Prayers for family of Fallout’s co-worker who passed at …
AO: Amble Q: TapeWorm PAX: TapeWorm, Nails, Love Bug, Oscar, improv, Trademark, Backstop, Fallout (1st F), Lily FNGs: None COUNT: 8 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
AO: Amble Q: TapeWorm PAX: improv, TapeWorm, Love Bug, Trademark, Serena, Backstop, Nails, Oscar, Fallout (1st F), Lily FNGs: None COUNT: 9 Tapeworm led us to Hi Hell for some elevation and we ambled around in the drizzly gloom Kotters to Trademark with a healthy metatarsal
AO: Thunder Q: Bucket Truck PAX: Costanza, Backstop, Ronda, Bucket Truck, Oscar, Spot, Escrow, Adrian, Huffy, Insanity, Phlegm, SweetTart, Trader, Sonic FNGs: 1 Sonic COUNT: 14 WARMUP: Michael Phelps’s, Arm Stretches, Right Over Left, Left Over Right, Arm Circles (forward and back), Balance Quad Stretches THE THANG: Warm up lap around track, circuits: lap runner …
AO: Thunder Q: Bucket Truck PAX: Costanza, Backstop, Ronda, Bucket Truck, Oscar, Spot, Escrow, Adrian, Huffy, Insanity, Phlegm, SweetTart, Traitor, Sonic FNGs: 1 Sonic COUNT: 14 WARMUP: Michael Phelps’s, Arm Stretches, Right Over Left, Left Over Right, Arm Circles (forward and back), Balance Quad Stretches THE THANG: Warm up lap around track, circuits: lap runner …
AO: _Bull Q: Prodigal PAX: Flipper, Silent Bob, TapeWorm, Prodigal, Backstop, Schweddy FNGs: None COUNT: 6 WARMUP: OYO if so inclined. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage …
AO: -Bunker Q: CESS PAX: dodgeball12, Hawg, Silver Bullet, Jar Jar, Backstop, CESS, Locust, Skip em, firecracker, Vanity FNGs: 1 Vanity COUNT: 10 WARMUP: Mosey to the front of the center. 10 SSH IC 10 Merkins IC 10 Squats IC mosey to the football field THE THANG: Large tire flips – 5 out and 5 …
AO: Amble Q: Shocker, Nails PAX: Nails, Serena, Oscar, Backstop, Shocker, noonan, Dry Heave, improv FNGs: None COUNT: 8 connect.garmin.com/modern/course/143008459
AO: Armory Q: Backstop, Serena, improv, Backstop PAX: improv, Serena, Backstop FNGs: None COUNT: 3 language Q – source So, in order to recapture the concept, we redefined the word. Thus, the F3 Lexicon defines Accountability (note the capital “A”) as submission to standard through enforcement and consequence. To practice Accountability there must be a …
AO: Valhalla Q: Fenway, Baconator, Backstop, The Beast PAX: Backstop, Baconator, Bayou, Coin Flip, Fenway, Full Metal Jacket, Honey Do, Ruby, Runt, The Beast, Two doses FNGs: None COUNT: 11 WARMUP: @backstop: baby yoga, ice ice baby (SSH/burpees) THE THANG: @fenway: Cardinal VQ 🙏🏻; @thebeast: hot tube hill core work at top-burpees at the bottom …
AO: Armory Q: BunkBed PAX: BunkBed, Serena, Backstop FNGs: None COUNT: 3 WARMUP: Summary of the chapter of QSource on Disruption THE THANG: Discuss what Disruptions have happened in your life recently, have they been a cause to Accelerate the Stated Purpose of your community, organization etc? Who is a leader that left a lasting …
AO: Amble Q: Froman PAX: Backstop, BigTime, Schweddy, Recyclops, Oscar, Serena, Double Rub, BunkBed, Love Bug, Seeker, Woody FNGs: None COUNT: 12 WARMUP: none THE THANG: Dillo ANNOUNCEMENTS: something on a war ship 3/11 in CHS. AOQ Handoff at DawnStrike Saturday. 5am preAmble (ha!) ruck and an F discussion. One more thing I forgot. COT: …
AO: Armory Q: Fallout (1st F) PAX: SweetTart, Backstop, Serena, Pipeline, BunkBed, Fallout (1st F) FNGs: None COUNT: 6 WARMUP: THE THANG: Some rucked, some walked, Pipeline got Serena to carry his kettlebell. We discussed QSource overall, and some good feedback on getting this thing fully cranked back up. Thank you so much gentlemen for …
AO: Thunder Q: Oscar PAX: Backstop, CESS, Insanity, Oscar, Phlegm, Ronda, Spot, SweetTart, Bucket Truck, Adrian FNGs: None COUNT: 10 WARMUP: Lap Catchers squat Worlds Greatest Stretch Cat – cow Thread the needle Bird dogs Mercans Hip thrusts Spot LBCs THE THANG: W/partners 3 rounds Stair climb 1/2/3 steps each round while partner does an …
AO: Scramble Q: Billy Bob PAX: Billy Bob, Gaston, Snowflake, Backstop, Sketch, Fallout (1st F), Oscar, Hawg, SweetTart, Bailiff, Bunch, CESS, TapeWorm, Betamax, Turtle, Detour, Love Child, Friar Tuck, Garnish, TomTom, Kitty, BabyRuth, Nails, Collar, Huffy, Bundy, PaperJam2, Easy Street FNGs: None COUNT: 28 WARMUP: THE THANG: Robber’s Run MARY: ANNOUNCEMENTS: NYE convergence, 0700 Earlewood …
AO: Prowl Q: Baconator, Bayou PAX: Fenway, Coin Flip, Ruby, Bayou, Two Gloves, Baconator, Backstop FNGs: None COUNT: 7 WARMUP: – John Wayne THE THANG: – Two Groups Group 1 – Two Mile Run Group 2 – John Wayne Burpees – 5 Burpees each curb or intersection; Total – 100 MARY: – None ANNOUNCEMENTS: – …
AO: _Bull Q: TapeWorm PAX: Backstop, TapeWorm, Fallout (1st F) FNGs: None COUNT: 3 WARMUP: Raging Bull THE THANG: Backstop rucked The Bull, others did Raging Bull laps for fun MARY: ANNOUNCEMENTS: Christmas Eve Battle convergence, 0700 New Years Eve Convergence, Earlewood Park!!, 0700 The Bunker AO January 7th! Caughman Rd Park COT:
AO: Woodshed Q: Backstop, Silent Bob PAX: Pondo, Teddy, Backstop, Silver Bullet, Cockswing FNGs: None COUNT: 5 WARMUP: Side, straddle hop- 1 Burpee Little baby arm circles – 2 Burpee’s Helicopter squats -3 Burpee’s Hillbillies – 4 Burpee’s Through the tunnel – 5 Burpee’s THE THANG: Tennis court workout 🏋️♂️ Started from side to side …
AO: _Bull Q: Prodigal PAX: Backstop, Silent Bob, Mud Dawg ( 2nd F), Biggie Smalls, TapeWorm, Prodigal, Handlebar FNGs: None COUNT: 7 WARMUP: OYO THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first …
AO: Dawnstrike Q: Fallout (1st F) PAX: Bayou, Backstop, Bindi, boris, BunkBed, CESS, Churchkey, Fallout (1st F), Runt, Snowflake, The Beast, Side Salad, Two Doses, Spot, Windmill, Coin Flip, Misfire, Betamax, Sierra Mist , Nap, AirBall FNGs: 1 AirBall COUNT: 21 WARMUP: SSH, Stuff, burpees, monkey bumpers THE THANG: Blocks, reps, by the thousands Murder …
AO: Brickpile Q: CESS PAX: CESS, Fallout (1st F), Spot, Churchkey, Backstop, Runt, Two Gloves, Phlegm FNGs: None COUNT: 8 WARMUP: mosey to the big parking lot at Brickpile 20 SSH IC 3 burpees 10 Through the tunnels LET’S GO! GOTTA EARN THE BIRD! THE THANG: Jog to Logo’s Loop and grab papers. 20 Curls …
AO: Thunder Q: Biggie Smalls PAX: Backstop, Betamax, Biggie Smalls, Huffy, Oscar, Spot, SweetTart, Insanity, Bucket Truck, Costanza, Escrow, Traitor, allblackmd, Adrian, Ronda FNGs: None COUNT: 15 WARMUP: -10 SSH -10 TTT -10 LBAC -10 windmills Mosey THE THANG: 4 corners around hand. 5 burpees, 10 Merkins, 15 squat at each corner. Striders and mosey …
AO: _Bull Q: Prodigal PAX: Prodigal, Backstop, CESS, TapeWorm, Silent Bob FNGs: None COUNT: 5 WARMUP: OYO THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage stairwells. Climb to the …
AO: Prowl Q: Baconator PAX: Valdez, Rudder, Fenway, Fallout (1st F), Silent Bob, Ruby, BunkBed, Coin Flip, CESS, Bayou, Baconator, Two Gloves, Swingline, Backstop FNGs: None COUNT: 29 WARMUP: Meet and greet THE THANG: 5k Friday run MARY: ANNOUNCEMENTS: Sawmill convergence tomorrow. Sandlot anniversary COT:
AO: _Bull Q: Prodigal PAX: Backstop, TapeWorm, Silver Bullet, Prodigal, Pipeline, Handlebar, Fallout (1st F) FNGs: None COUNT: 7 WARMUP: OYO THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of three garage …
AO: Stumble Q: Pondo PAX: Mud Dawg ( 2nd F), McNugget, CESS, TapeWorm, HolyPoker, Silent Bob, Backstop, Quartermaster, Snowflake, Kemba, LA Gear, Teddy, Serena, Prodigal, Chewy, Ash, BabyRuth, Biggie Smalls, Betamax, Pipeline, capgun, Ziffel, Huffy, Pondo, Silver Bullet, Skirt FNGs: None COUNT: 26 THE THANG: www.strava.com/activities/7961029141 Shoutout to all the great leaders / past AOQs …
AO: _Bull Q: Prodigal PAX: Backstop, BabyRuth, TapeWorm, Pipeline, Prodigal, Cornstache FNGs: None COUNT: 6 WARMUP: A few PAX got an early jump. THE THANG: Gather at the corner of Blossom and Bull Streets. Run to the top of the Bull Street hill stopping at Devine Street. Hang a left and enter the first of …
FNGs: None COUNT: 9 WARMUP: like 10 SSH and some deep stretches THE THANG: Care Bear Squared or how I learned to stop worrying and love the suck. 25yd ea. side for the square (cones). 25 reps each corner. AMRAP for ~45ish min. Bear crawl – Airsquats Left Side Bear Crawl – Mercans Crawl Bear …
FNGs: None COUNT: 11 WARMUP: Lap around the track then circle up SSH x 15 Through The Tunnel x 15 LBAC x 15 both ways Imperial Walker x 15 Merkins x 15 THE THANG: Line up at the end of the field and complete as many rounds as possible in 30 mins…15 reps at each …
AO: Spur FNGs: 1 Foamer COUNT: 8 WARMUP: Alright, listen up. Biggie here. Fun fact, I wasn’t there for the start of my Q… shocker, right! They were doing SSH when I rolled up. Then the fun began COP -TtTunnel x10 (got cat called by sorority women. Daddy Columbo responded, “don’t talk to my sons …
COUNT: 10 WARMUP: 20 x SSH 10 x MerkinsJog to corner of Duncan and King 5 Burpees 10 X Squats 10 x Imperial Walkers Jog to corner of Duncan and Woodrow 5 Burpees 10 x slow fast merkins 10 x Imperial Walkers 14 x SSH (yeah, 14, come at me, bro!) Jog to corner of …
AO: Thunder FNGs: None COUNT: 11 WARMUP: SSH, Thru the Tunnel, Li’l Baby Arm Circles (only one way), hold deep squat THE THANG: Run to park, 1/4 Murph (7 rds) -5 Pull-ups -10 Mercans -15 Squats – Run to gate at top of park & back Run to field, Churchkey Shuffle (5 rds) -10 Burpees …