2023 AO spotlight

WARMUP: light stretching while giving spotty history of the AO with help from Roxanne and waiting on the Camino crowd followed by: deadbugs, squat/push/reach THE THANG: Mosey to firefighter museum 20 SSH 20 step ups 20 squats Lap around museum and ice rink lot Team of four for fireman push up x4 Rinse and repeat […]

You Better Work Petra-Movement

The Thing: Flying Merkins (New-courtesy of @Kodak and @Bill Nye) WTM? Merkins Jumping Jacks- 2ct and 4ct and 2.5ct Bear crawls with pulses Bear squats with pulses Army crawls with pulses Trenches Chugs Hops side to side Walking, Running, Football runs Marching Lawn Mower Cord punches Dying Cockroach Runs Deep knee lunges Body Isolations- Heads, […]

Miracle Mile AO Spotlight

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 10 Merkins – 10 OYO Imperial Walkers – 10 SSH – Side Saddle Hop – 10 Miracle Mile Goal is a productive boot keeping running to 1 mile or less 4 Parking Lot Loops is 1 mile 1 Big loop is 1 mile […]

Don’t throw it to stonehands

WARMUP: typical warmup THE THANG: Mosey to Fountain Park for some football. First up were some up downs. Everyone took turns running routes while I threw. Incompletion=more reps First set we did 14 burpees (I did extras because my terrible throw to JAG was the only incompletion) Second set – 36 LBC’s (5 completions, 2 […]

3rd Times a Charm – More Cluster Sets!

WARMUP: Disclaimer Moroccan Calf Raises Imperial Walkers Hillbilly walkers SSH Low Slow Merkins Supermans Lying pull up Lunge Stretch L&R THE THANG: Mosey around doing Cluster Sets (10 reps, 10 sec rest, 5ish minutes) Merkins at lower corner of parking lot (still a crowd pleaser) Dips at picnic tables Leg Raises in the playground followed […]

Left turn only

WARMUP: On own THE THANG: 5 mile route left our of parking lot, left on Mt Gallant,left on Cherry, Left on Oakland, left on Eden Terrace, and back to AO. Plenty of easy variations to add or subtract distance. Better temps this morning. Good conversations with guys I have connected with in a while. That […]

Lucky Sevens

Disclaimer given and explained this workout was in memory of my mom on her birthday.  Chose my “Lucky Sevens” workout for her birth month. WARMUP: 7 Windmills IC 14 Imperial Walkers IC 7 Low Slow Squats IC 7 Side Straddle Hops IC THE THANG: Moseyed over to the picnic tables under the pavilion for The […]