Patriot AO Spotlight/Shovel Flag Handoff/Renaming/Sendoff/Pear Tree Partridge Removal Ceremony

WARMUP: SSHs, Windmills, Imperial Walkers, Hillbilly Walkers, & Cherry Pickers THE THANG: 11s at the track stairs: Bomb Jacks at the bottom, Merkins at the top; Rotating Step-ups at the tennis court benches; Lunges down the tennis court ramp; Coupons rotating each exercise: 10 each of Curls, Overhead Presses, Tricep Extensions, Skull Crushers, Bench Presses, […]

Santa “Decked” The Halls

WARMUP: We did some light stretching. THE THANG: Moseyed to the side parking lot with the wooden benches. We stayed in this area for the entirety of the workout. I asked PCH to bring his brinks so we could use them with the Deck O’ Pain. All exercises utilized the brinks. Diamonds – Curls Hearts […]

Petra AO Spotlight

WARMUP: Started with history of the AO and reading of Matthew 7:24. Side Straddle Hops (IC) THE THANG: Moseyed to the short wall. where we partnered up with it being Shield Lock focused Friday for this month’s 1st Friday Focus. one partner muscled up the wall while the other did over head claps. x2 We […]

One right then all left

WARMUP: OYO THE THANG: Run right on west main to cherry, left on cherry to constitution, left on constitution to Herlong, left to west main, left back to my house. A little less than 5 mile route and add on as desired without objection. MARY: Justice was hot and humid ANNOUNCEMENTS: Bethel Men’s Shelter next […]

There really IS something about Mary!

WARMUP: Standard WOAH warmup including SSH, windmills, cherry pickers, walkers, and stretching. Gold Plate rode up on his bike and joined us for the warmup before returning to Final Verdict. THE THANG: Moseyed around the area performing some new and terrible ab exercises I discovered on the F3 Exicon (https://f3nation.com/exicon/). Foxholes, plank-a-rama, and Jim Braddock’s […]

Hard Work at Iron Academy

WARMUP: Windmills, Imperial Walkers, Overhead Claps, Cherry Pickers, Hillbilly Walkers, Moroccans, Shoulder Taps > Mosey THE THANG: SET 1: Man makers (x5), Curls, Upright Rows, Clean & Jerks, Tricep Extensions, Ribbons, Soccer Toe taps, Halos, Turkish Get-up (x5) > Mosey SET 2: Man makers (x5), Goblet Squats, Swings, John Deers, Big Boy Sit-ups / Chest […]