f3gwinnettbackblast

[ao-downrange] F3 Grand Stand “Bomb Squad” – “Stadium Steps”

AO: ao-downrange Q: Luau (149/200) PAX: Luau (147/200), ERC, Buckeye FNGs: 1 Buckeye COUNT: 9 CONDITIONS: – Hot and humid WARMUP: – Slowsy around the parking lot. – Side straddle hops – Weed pickers – Arm circles (forward & backward) THE THANG: Mosey to raised planter box: – Step ups – Dips – Box jumps

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[ao-burn] Coupon Curls and Thigh Thruster Burnout =?utf-8?q??= 🔥

AO: ao-burn Q: HuggyBear PAX: Platypus, Boardwalk, Cheesesteak, HuggyBear, Purple Cow, Brussels FNGs: None COUNT: 6 CONDITIONS: Hot WARMUP: SSH, IMPW, Weed pickers, arm circles THE THANG: (30 Minutes) – 25 Curls, 10 Right Curl, 10 Left Curl, 25 Preacher Curls – 400 M Run – 25 Squats w/ Coupon, 20 Left Lunge, 20 Right

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[ao-downrange] “Chicken Little’s” 37th Birthday Special

AO: ao-downrange Q: Luau (147/200) PAX: Luau (146/200), Bird Dog, Chicken Little, Malpractice FNGs: None COUNT: 7 CONDITIONS: Warm and HUMID. WARMUP: – Side Straddle Hops (37) – Weed Pickers – Windmills THE THANG: Chicken Little’s 37th Birthday Special Land Portion: – Mosey to the parking garage, meet at bottom and do Imperial Walkers and

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