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4 on the Floor

Planned to split the Q into 3rds. Since there was only 4 of us we split it up into 4ths. WARMUP: @Bashful lead us with a warmup session focusing on arms, legs, and core. THE THANG: It was then handed over to @Pacman where he lead us towards the Noodle bar. We did some merkins, […]

AO Spotlight: The Goose

Hey yoooooooouuuuuu GUYYYYYYSSSS! It is Tuesday evening – go ahead and clear or set your calendars for this Thursday evening to be at The Goose for AO Spotlight. History will be dealt along with sweat and mileage. Your best bet is to be there with me! Where: Sullivan Track Parking Lot When: 7:30pm https://media2.giphy.com/media/9V71czzFLwBNE0O8EV/giphy.gif?cid=5e214886dz013monrojfbccnt9vvqt949uw8t9wepbhr1kia&rid=giphy.gif&ct=g

I’m back (-ish)!

WARMUP: We started off with some basic stretching of arms and legs, with a dose of SSH THE THANG: Ran to the flag for pledge, followed by calf raises. Ran to auditorium – did two rounds of ab lab.  Ran to coupon pit – did curls, overhead presses, and triceps.  Ran to gym – did […]

“Can’t feel my legs” in under a mile

WARMUP: The norm… windmills, cherry pickers, ssh, merkins THE THANG: a couple rounds of four corners. the first set merkins, drydocks, irkins, curb walking. Lt. Dans were the means of transportation around the parking lot. second set was all about core… lbc’s, freddies, flutters, and box cutters. again lt. dan’s was our mode of transportation. […]

The Commons AO Spotlight

WARMUP: Side Straddle Hops (10 in cadence) Moroccan Night Clubs (10 in Candence) Windmills (10 in Cadence) Cherry Pickers (10 in Cadence) Tempo Merkins (10 in Cadence) THE THANG: Mosey to South State Bank on Ebeneezer for a round of 7’s with Imperial Walker Squats & Diamond Merkins Moseyed to parking lot off Camden Road […]

Gauge Quickie @ The Goose

WARMUP: Gauge led us in some good ole WM, MERKINS, HW, IW, chest circuit warmup. THE THANG: My man Reborn had to call an audible and Gauge answered the OMAHA!! So Gauge on the fly threw together a beat down! After warmup we went to the track where we stayed. 11s: Merkins, Shoulder taps with […]

Reborn @ The Goose

Just your friendly day of reminder. This HIM needs no preblasting! The one and only Reborn will be laying down the pain this evening at The Goose. I hope you will come out as you are missing out if you couchsack this evening! Get out there! https://media.giphy.com/media/LoCDk7fecj2dwCtSB3/giphy.gif

ManU was open (and we did some work!)

WARMUP: Windmills, Hillbilly Walkers, Moroccans, Cherry Pickers, Empirial Walkers > 5x Burpees THE THANG: 1) Mosey to Fountain: Inclined Merkins > Dips (Rinse & Repeat x3 – 20, 15, 10) > 5x Burpees 2) Mosey to theater: Pull-ups > Shoulder Tap / Bomb Jack / Ab Lab (Flutters, Beyonces, American Hammers, Box Cutter, Big Boys, […]