AO: the-wall Q: BabyRuth(AOQ TheWall) , Bundy, Christopher Childers (F3 Satchel), TomTom (3rd F) PAX: Hawg, Bundy, Bootleg, Christopher Childers (F3 Satchel), Silent Bob, Serena, BabyRuth(AOQ TheWall), Huffy (CBHM Masters Champ), Nails, Odyssey, Winston, Prodigal, Kenny G, Rudder (WeaselShaker), Snowflake, SweetTart, Lunch Lady (Beets), DriveBy, HolyPoker, Fallout, Silver Bullet, Costanza, Tarek, Quaker, CESS, Ziffel, capgun, …
AO: ramble Q: Easy Street PAX: 8 Mile, BabyRuth(AOQ TheWall), Bailiff, Bootleg, Bunch, BunkBed, CESS, Churchkey, Garnish, Hawg, Huffy (CBHM Masters Champ), Love Child, Paper Boo, QuickBooks, SweetTart, Turtle, Winston FNGs: None COUNT: 18 WARMUP: NA THE THANG: strava.app.link/mfkKPvaa3Gb ANNOUNCEMENTS: D2D next weekend, Convergence next weekend, some AOQ handoffs approaching COT: Swingline this weekend at …
AO: ramble Q: Bootleg PAX: Bundy, Garnish, Tube Socks, Easy Street, SweetTart, Bootleg, CESS, QuickBooks, Stache, Hasselhoff FNGs: None COUNT: 10 WARMUP: 2 miles THE THANG: 400 m ANNOUNCEMENTS: Something in two weeks that you should do if not doing D2D COT: Cash in on your coffee sponsored by yours truly some Friday – T&Cs …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 35 lb dumbbells 25 reps bench press 20 curls (10 each arm) 75 lb dumbbells 5 reps bench press EMOM w/ 75 lb dumbbell 12 squats x 5 rounds EMOM 30 Skyups x 5 rounds every 15 seconds 3 …
AO: csaup Q: Quaker , Fallout, BunkBed, Silent Bob, CESS PAX: Quaker, Fallout, BunkBed, Silent Bob, CESS FNGs: None COUNT: 5 THE THANG: TCLAPS for the Columbia PAX who completed the #burpee-challenge this year (3100 burpees in January or 100/day) and to everyone who endured the volume of burpees called at their Qs!
AO: thunder Q: Fallout PAX: Adrian, CESS, Lobstah, Insanity, Phlegm, Tom Bodett (F3 Naperville), Oscar, robber, Fallout, Spot, Bucket Truck, Grand Canyon FNGs: None COUNT: 13 WARMUP: SSH, IC, 30 LBAC, IC, 20 (forward/reverse) Worlds Greatest Stretch Imperial Walkers, IC, 15 Squats, IC, 15 Merkins, IC, 10 Thru the Tunnel, IC, 10 THE THANG: Mosey …
AO: battle Q: Hawg PAX: Adrian, Spot, Misfire, Big Worm, CESS, Ronda, Sergeant Slaughter FNGs: None COUNT: 8 WARMUP: 20 ssh + 3 burpees 10 ssh + 3 burpees 10 ssh + 4 burpees THE THANG: Football field 100 yard sprint variations+ 40 burpees 1 st 30 minutes Battle loop & grab a sandbag 10 …
AO: down_range Q: CESS PAX: CESS FNGs: None COUNT: 1 WARMUP: 5 minutes elliptical THE THANG: 25 lb dumbells 10 hammer curls 10 military press 20 squats with 50 lb dumbell 10 slow release curls w/25 # dumbell 20 squats with 50 lb dumbell 10 burpees EMOM 5 minutes EMOM 30 SPOT LBC’s 30 pulse …
AO: brickpile Q: CESS , Windmill PAX: CESS, Windmill FNGs: None COUNT: 2 WARMUP: jog it out to the intersection of Devereux and Adger. THE THANG: 3 rounds 10 merkins 10 squats 10 LBC’s mosey to Moon Island with a flyby from Bucket Truck. 3 rounds 10 monkey humpers 10 jump squats 10 burpees lap …
AO: battle Q: Big Worm PAX: CESS, Ronda, Spot FNGs: None COUNT: 4 WARMUP: mosey to practice field, active stretching while walking the field. 3 burpees at the back of the end zone, run to opposite end zone 2 burpees THE THANG: 1st ladder: 12 (20/20), 10 (20/20), 8 (20/20)…….2 (20/20). HR merkins, run to …