[ao-the-gridiron] 5 Principles AMRAP & Tabata

Date: 2025-11-08 AO: ao-the-gridiron Q: Goon (F3 Oregon Territory) PAX: MinisterOfDeath, Rango, Diesel, Butter Bacon, Ozborn, Mop Head , Lefty, Siracha FNGs: 2 Lefty, Siracha COUNT: 9 Warm-O-Rama: Hold Plank for F3 Meaning, Mission, Principles, & Disclaimer SSH, Grandpa Jacks, Imperial Squat Walkers, Daisey Pickers, Toy Soldiers Arm Circles, Michael Phelps, Arm Stretches Penalty Burpees THANG1 - FREE OF CHARGE - Upper Body: Curls OH Press Rows Perfect Merkins THANG2 - OPEN TO ALL MEN - Lower Body: Goblet Squats Lunges Calve raises Bonnie Blairs THANG3 - HELD OUTDOORS - Core: Big Boys X-Factors American Hammers Flutter Kicks w/ coupon held overhead THANG4 - PEER LEAD - Run & Work: 100 M / 15 Thrusters 200 M / 10 Thrusters 300 M / 5 Thrusters 400 M THANG5 - ENDS WITH A COT - Full Body: Thrusters Swings Dead lifts

MARY: Plank Jacks, Pickle Pounders, Monkey Humpers
COT: Update on life.
Tags: ao-the-gridiron, MinisterOfDeath, Rango, Diesel, Butter Bacon, Ozborn, Mop Head , Lefty, Siracha