Backblasts

AO: Ao-Pound Q: Duke, Michael Smallwood(Bull) PAX: Michael Smallwood(Bull), OneHit, Maestro, Dill (Blake Cannady), Duke FNGs: None COUNT: 5 WARMUP: With the lightning detector going off, we got down to business: Rochamburpees (10 rounds) Up/Downs 10 IC Nolan Ryans 10 OYO (hard way) The THANG (Bull): Baseball Theme Lap across the parking lot and back between each exercise: Baseball invented by Abner Doubleday 1839 18 Plank Jacks 39 Calf Raises Hits Leader- Pete Rose 4256 42 Mountain climbers 56...

AO: Ao-Wilderness Q: Capsize PAX: Capsize FNGs: None COUNT: 1 WARMUP: THE THANG: prayer ruck in the thunderstorm. Rucked until had to seek shelter and finished with merkins, triceps, shoulders MARY: box cutter, LBC’s, Vup roll ups, v up side ups, BBSU’s side plank under shelter ANNOUNCEMENTS: COT: held out doors rain or shine…

AO: Ao--Scrape Q: Back Draft PAX: The Grinch, Back Draft, Cousin Eddie, Will St Clair (Rainbow Row) FNGs: None COUNT: 4 WARMUP: Disclaimer Daisy Pickers OYO while I reviewed the F3 Mission Willy Mayes Hayes OYO while I reviewed the 5 core Imperial Walkers while we discussed the Credo Mosey to center of the parking lot. THE THANG: 4 sets of celebratory 11’s Each set of exercises consisted of a mode of transportation to be completed over 10,9,8… parking spaces and a specific exercise once you...

AO: Ao-Red_Dawn Q: Buick PAX: Buzzard, Fun Run, GPS, Run Flat, Buick, Myrtle, Brutus, suds FNGs: None COUNT: 8 WARMUP: Yhc got about 3.5 hrs of sleep last night. Turns out he’s afraid of the thunder too… I think if there was ever an excuse to not show up today would have offered it. Lightning popping and rain coming down but as 7 more pax arrived I planted the flag with some pep in my step Disclaimer was given 5 core Mission Credo - both the mission and credo were butchered something fierce...

AO: Ao-Streakers Q: Fun Run PAX: Fun Run FNGs: None COUNT: 1 WARMUP: Just a little stretching for YHC and the other ghost pax THE THANG: YHC did the usual 2 laps on the trail. It was pretty wet so we avoided the grassy loop that gets swampy. At the end of the second loop I saw we were still a little short of the usual 5 miles. So I did a little extension like @One Hit always does at the end of the runs. He does it because his watch is always busting his 3.0s and saying he didn’t go as far as...

AO: Ao-Wilderness Q: Karl Gant PAX: Karl Gant, Capsize, T-Zo (Pat Day), Steven DeGeorge, Firefly, Scrapple, the Hoff, Seafood FNGs: None COUNT: 8 WARMUP: Side straddle hops Arm circles Bear hugs Back stretch Daisy pickers THE THANG: Mosey to field Bear crawl ring of fire Belchers Mosey to fountain Dora 123 W/ bands - air squats, side straddle hops, and flutter kicks Mosey to field Fire Drill Ring of Fire Amrap- burpees, BBS, lunges, and high knees Mosey to wall Wallsits MARY: LBC Vups Freddie...

AO: Ao-Foxhole Q: Dirty Dawg PAX: Dill (Blake Cannady), Slowpoke, MooMoo, Michael Smallwood(Bull), Dirty Dawg, Tonka, Bread Box, Gator, FNGs: None COUNT: 8 WARMUP: Burpees 5; 300M light parking lot jog; Coupon Swings OYO 20; Imperial Walker IC 20; Windmill IC 20; SSH IC 20; High Tide (w coupon) Carolina Dry Docks OYO 20; Farmer Carry Coupons back to their Home THE THANG: Vicious Cycle on Baseball Field- Perimeter jog while 2 PAX complete 5 Manmakers; Baseball Diamond Bear Crawls 1st to 2nd...

AO: Ao-Ruckers Q: Buick PAX: Myrtle, Will Scott, Buick, Schrute FNGs: None COUNT: 4 WARMUP: disclaimer Ruck up Deep squats for 15 count 3 times THE THANG: rucked 2.34 miles in 34 min so obvi had time for my baby boo Bertha - who by the way was lookin so fine this morning!!! Gave her a couple of passes for another .26 miles and then headed back for Mary MARY: said hello ANNOUNCEMENTS: convergence !!! May 13!!! COT: Myrtle opportunities with fca. Schrute family passing sickness...

AO: Ao-Red_Dawn Q: GPS, Mr. Fixit, SEC, Szczerbiak, Rhett (Roll Tide) Evans, Pooh, Buick, GPS PAX: Buick, SEC, Szczerbiak, Rhett (Roll Tide) Evans, Pooh, GPS, Mr. Fixit, Villa FNGs: None COUNT: 8 WARMUP: Willy mays hays. I.C 10 Don quijotes I.C 10 S.S.H I.C 20 Toy soldiers I.C 10 Big arm circles I.C 10 Forward + reverse. High knees I.C 15 Toe touches I.C 20 THE THANG: 1st & 10 Perform 10 Derkins, 1 Marmaker (11’s) at the 10, qsack 15 paces, drop coupon. Sprint to inzone, Mosey back to coupon....

AO: Ao-Ruckers Q: Cousin Eddie PAX: Cousin Eddie, The Grinch FNGs: None COUNT: 2 Ruck time Brothers