[ao-sandlot] March Madness
By f3gwinnettbackblast |
AO: ao-sandlot Q: Picasso PAX: Picasso, Boardwalk, Dovetail, Hackeysack FNGs: None COUNT: 4 CONDITIONS: Wet and rainy, moved location to parking deck for dry space WARMUP: Side Straddle Hops, Imperial Walkers, Weed Pickers, Arm Circles, Windmills THE THANG: Game 1 • MERKINS – 25 reps • BURPEES – 15 reps Winner: Merkins Game 2 […]
[ao-downrange] BD & Breakfast @ NLB
By f3gwinnettbackblast |
AO: ao-downrange Q: Birdie (38/150) PAX: Luau (65/200), Fireball, Mutt, Spit Valve, Birdie (38/150), Red Ryder, Meatball, Hyzer (47/200), Dovetail, MillerTime, NLB-BigChicken, NLB-Queso, NLB-Hasselhoff, NLB-YellowStone,, NLB-MallCop,Caleb, Nathaniel-RugBurn FNGs: 3 NLB-MallCop,Caleb, Nathaniel-RugBurn COUNT: 17 CONDITIONS: nice & balmy WARMUP: After disclaimer, we moseyed to the main entrance for Wind Mills, Weed Picker, SSH, Mountain Man Pooper, […]
[ao-smaug] Stone Mountain Park Ruck
By f3gwinnettbackblast |
AO: ao-smaug Q: Lunch Lady PAX: Hyzer (46/200), Denny’s, Dovetail, Lunch Lady FNGs: None COUNT: 4 CONDITIONS: Winter 3.0 WARMUP: N/A THE THANG: 2.6 Mile ruck into park and back. MARY:No time ANNOUNCEMENTS: No longer bound this weekend. COT: Said, heard and prayed about.
[ao-hall-of-justice] F3 March Madness
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Pigskin (30/175) PAX: Miyagi, Luau (64/200), Val, Freud, Reepacheap FNGs: None COUNT: 6 CONDITIONS: 35-37, Clear WARMUP: 16 Seeds – SSH (Side-Straddle Hops) – 16 – Hill Billy’s – 16 – Weed Pickers – 16 – Little Baby Arm Circles – 16 THE THANG: F3 March Madness Boot Camp Beatdown (40 min) […]
[ao-bluffs] Daaaa Bears
By f3gwinnettbackblast |
AO: ao-bluffs Q: Nugget PAX: G String, Deep Dish, T-Bone, Nugget, Mutt FNGs: None COUNT: 5 CONDITIONS: low 30s :cold_face: WARMUP: Mosey, wind mills, LBAC, Michael Phelps, SSH THE THANG: Football :football: 2 hand touch Bears (G String and Deep Dish): 21 Broncos (Mutt and T-Bone): 14 Punishment: 10 Merkins per score Nugget: All time […]
Tool Time Tabata at the Tracks
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Luau (64/200), Birdie (38/150), Chopsticks, Pigskin (29/175), Oh Yeah, Boardwalk, Miyagi, Harding FNGs: None COUNT: 8 CONDITIONS: 60’s, windy, a little rain, GOOD WARMUP: Motivators (6), hillbillies, weed pickers, butt kicker up downs THE THANG: Tabata Stations: 45s AMRAP Work, 15s rest Battle Rope: alternating waves / rainbow slams Wall: […]
[ao-sasquatch] Cone to Curb
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: SUDS, Lunch Lady, Alan Lyme, Platypus, 007 FNGs: None COUNT: 5 CONDITIONS: Chilly, a brief moment of heavy rainfall, followed by an entire beat down of soggy clothes WARMUP: We ended with the warm up: Arm circles (15 count forward and 15 count reversed) 15 weed pickers, 15 drunken hillbillies, […]
[ao-coliseum-ruck-ops] Golden Age of Rucking
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (48) PAX: Decal, Chef (48) FNGs: None COUNT: 2 CONDITIONS: cool and sometimes rainy WARMUP: Lil stretches THE THANG: started in the parking deck of Lryic (formerly Solis) then around town. Good 2nd F conversions. I ended up with 3.65 miles
[ao-coliseum] Eye on the Coupon
By f3gwinnettbackblast |
AO: ao-coliseum Q: Harding PAX: Luau (64/200), Pigskin (29/175), Rocker, Chef (50), Miyagi, Harding, @Sweetheart FNGs: 1 @Sweetheart COUNT: 8 CONDITIONS: beautiful mid 40’s WARMUP SSH, copperhead squats, imperial walkers, weed pickers, butt kicker up downs Head over to the courtyard with coupons. THE THANG Format: 4 exercise stops. MOT: Mosey to coupon, Bernie away […]
[ao-burn] Pizza Party Time!
By f3gwinnettbackblast |
AO: ao-burn Q: HuggyBear PAX: Platypus, Rabbit Ears, Popeyes, Dovetail, Cheesesteak, Denny’s, HuggyBear, Finch FNGs: None COUNT: 8 CONDITIONS: Cold but nice. WARMUP: SSH, TTT, LBAC, Seal Claps, Mosey THE THANG: 7 Exercises, 5 rounds 45 Seconds on, 15 seconds off. 30 seconds between rounds. Man Makers, Curls, OH Press, Squats, American Hammers, Merkins, Mountain […]
[ao-sterling] One is the loneliest number
By f3gwinnettbackblast |
AO: ao-sterling Q: Meatloaf PAX: Meatloaf FNGs: None COUNT: 1 CONDITIONS: lonely WARMUP: 1 SSH THE THANG: 1 burpee, 1 Merican, 1 BBSU MARY: no time ANNOUNCEMENTS: Everyone is invited to Sterling at 5:30 on Wednesdays! COT: Genesis 1:1 Off to Dunkin …
[ao-sasquatch] The Win 2
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (46/200), Dovetail, Lunch Lady, Platypus, SUDS FNGs: None COUNT: 5 CONDITIONS: cold. Again. WARMUP: run 800m THE THANG: docs.google.com/document/d/1x7uylsnxB95PdS78CRWVsDj3JPtwxk25WVJBEgQ0l54/edit ANNOUNCEMENTS: NLB 3/22 COT: said and heard
11 & BLIMPS
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie (38/150) PAX: Pigskin (27/175), Neon, Oh Yeah, Luau (62/200), Birdie (38/150), Fireball, Mighty Duck, MightyDuck FNGs: 1 MightyDuck COUNT: 7 CONDITIONS: balmy 40’s WARMUP: after disclaimer, started with Wind Mills, Weed PIcker, SSH, Mountain Man Pooper, Moroccan Night CLub THE THANG: Thang #1: Mosey to the back entrance of the city […]
[ao-yard] A not so trashy Dora
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Squeeky, Gus (Jordan Carpenter), Coconut, Quick Release (29/175), The Floaties (20/100), Moen (36/100), Frizzle and Mugshot FNGs: None COUNT: 7 CONDITIONS: nice WARMUP: warm up exercises THE THANG: trashy Dora Partner up for 100 merkins, 150 bbs, 200 leg raises, 300 squats Park was surprisingly clean and had to move […]
[ao-coliseum-ruck-ops] Tuesday Ruckday
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (47) PAX: Harding, Decal, E.T., Chef (47) FNGs: None COUNT: 4 CONDITIONS: 38⁰ THE THANG: 2 pre-rucked and 4 rucked ANNOUNCEMENTS: Convergence April 19 ao-wolf-den COT: Healing for the unhealed.
[qsource] Q1.4 Jester
By f3gwinnettbackblast |
AO: qsource Q: HuggyBear PAX: Hyzer (45/200), Birdie (38/150), HuggyBear FNGs: None COUNT: 3 CONDITIONS: WARMUP: Warm & Aeromatic: THE THANG: Jester is a real thang! Get a hold of it and put it in its place. Copilot Outline of the Article: “Jester (Q1.4)” 1. Introduction – Definition of the Jester: The temptation of the […]
[ao-sandlot] Luck of the Irish
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Picasso, Potter, Boardwalk FNGs: None COUNT: 3 CONDITIONS: Windy. 40s. WARMUP: SSHs, Moroccan Night Clubs, Imperial Walkers, Hangover. THE THANG: Roll the dice to see what we have to do. Run a park lap after each round. Keep rinsing and repeating. Let’s see how lucky we are! Upper Body 1- […]
[ao-hall-of-justice] Charming the Snake
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: Miyagi, YouTube, Pigskin (25/175) FNGs: None COUNT: 3 CONDITIONS: 40, clear and windy WARMUP: LBAC’s, Pool Pissers, mosey THE THANG: we used YouTube’s sandbag to “charm the snake” behind the Town Center stage. We did 5 burpees at each end of the snake. After each snake, we did an exercise […]
[ao-yard] Spartan Race – Sprint
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (27/175) PAX: Hyzer (45/200), Squeeky, Saints (34/135), Deuces, Skidz, HuggyBear, Splat (50/100), The Floaties (18/100), Quick Release (27/175), Dovetail, AFK, Grant FNGs: None COUNT: 12 CONDITIONS: Mid 70’s WARMUP: OYO THE THANG: 3.5 mile obstacle course race with 20 obstacles. MARY: None ANNOUNCEMENTS: when is the next race. COT: Yes
[ao-burn] The Dovetail Special
By f3gwinnettbackblast |
AO: ao-burn Q: Lunch Lady PAX: Cheesesteak, Denny’s, Finch, Fabio, Lunch Lady, Honky Tonk FNGs: None COUNT: 6 CONDITIONS: cool and cloudy WARMUP: SSH, Weed Pickers, imperial walkers and baby arm circles THE THANG: Dovetail’s Burn Bombs- pax teamed up to complete. One pax ran while the other worked and then switched out. Burn= 25 […]
[ao-wolf-den] Birdie Beatdown but Homer Brought Bert and Blocks
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Homer (13/150) PAX: BLART 21/200, YouTube, Double Fault(40/100 posts), Rocker, Chef (45), Spud, Homer (12/150), Miyagi, Birdie (38/150), Mutt FNGs: None COUNT: 10 Birdie was Q but he asked if I wanted to grab it for fun. Decided to do a modified partner Bert. Partner up. Partner A would run loop. Partner […]
[2ndf] Breeze and Brews
By f3gwinnettbackblast |
AO: 2ndf Q: Boardwalk PAX: Hackeysack, Boardwalk, Mutt, Moen (35/100), Subway, Feathers, Picasso FNGs: None COUNT: 7 CONDITIONS: Sunny and 75 WARMUP: Hangout with the 2.0s THE THANG: Shot the breeze and drank some delicious beer! ANNOUNCEMENTS: Discussed the next 2ndf event in April.
[ao-yard-ruck-ops] GGC Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Quick Release (26/175) PAX: Squeeky, Skidz, Quick Release (26/175), Trike (4/100), Lecter, Ruby FNGs: None COUNT: 6 CONDITIONS: Mid 50’s WARMUP: OYO THE THANG: 4.4 mile ruck to GGC and back at 14 minute pace. Run the uphills. MARY: None ANNOUNCEMENTS: See you Saturday for beatdown and Spartan Race COT: Yes
[ao-bluffs] Bluffs Tour AMRAP
By f3gwinnettbackblast |
AO: ao-bluffs Q: Mutt PAX: Luau (60/200), G String, Double Fault(40/100 posts), T-Bone, Toto (8/110), MC, Mutt FNGs: None COUNT: 7 CONDITIONS: Perfect! WARMUP: Motivator x6, Tumbleweeds, seal claps, Michael Phelps, burpees, butt kickers, high knees, karaoke THE THANG: Station 1: mosey to pavilion and lunch tables Dips Step ups Punishment: Burpees Station 2: mosey […]
[ao-smaug] Ruck Run and Work
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (44/200) PAX: Denny’s, Lunch Lady, Spit Valve, Hyzer (43/200) FNGs: None COUNT: 4 CONDITIONS:mild WARMUP:na THE THANG:we rucked, we talked, we worked and we ran MARY: ANNOUNCEMENTS: COT:spot valve family healing, weekend storm protection
[ao-sasquatch] Billy Madison
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (45/200), Dovetail, SUDS, Lunch Lady, Prairie Dog, Mash, Platypus FNGs: None COUNT: 7 CONDITIONS: nice 50s clear skies WARMUP: 5 of each grade THE THANG: Billy Madison – most pax got through 11th grade MARY: none ANNOUNCEMENTS: 3/22 NLB event COT: said and heard
Four Corners of Fun
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Pigskin (23/175), Miyagi, BallBoy, Boardwalk, Pipes, Birdie (38/150), Luau (59/200), Mater FNGs: None COUNT: 8 CONDITIONS: Low 50s. Perfect. WARMUP: SSHs. MNCs. MPs. WMs. WPs. Maybe something else? THE THANG: Start in center of green and rotate through all four corners but come back to center before advancing to next […]
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (44) PAX: E.T., Chef (44) FNGs: None COUNT: 2 CONDITIONS: 52⁰ THE THANG: 4 mile ruck
[ao-sterling] Strolling Mt. Sterling
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt , Meatloaf PAX: Meatloaf, Mutt FNGs: None COUNT: 2 CONDITIONS: 45° WARMUP: SSH, Weed Pickers, LBAC, Mosey THE THANG: walk/run Mt Sterling. Exercise every other tree Merkins Squats Calf raises BBSU LBC Carolina Dry Docks Lunges MARY: No Time ANNOUNCEMENTS: COT: plenty of deep conversations about faith
Q-Source Coupon-a-thon
By f3gwinnettbackblast |
AO: ao-tracks Q: HuggyBear PAX: Luau (57/200), Fireball, Birdie (38/150), Pipes, Formica, landlocked, HuggyBear FNGs: None COUNT: 7 CONDITIONS: 40 degrees WARMUP: SSH, IMPWs, LBAC, PP, Seal Claps, Moroccan Night Clubs THE THANG: Q-Source V.A.P.E Discussion, Tabata Workout. OH Press, Curls, Squats, Calf Raises, 200 M Sprint – 4 Rounds. Discussions in and in between […]
[ao-sasquatch] BURN BOMBS
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: SUDS, Prairie Dog, Hyzer (40/200), Dovetail, Lunch Lady, Platypus, @Humperdink @Grump Down Range , @MASH FNGs: 1 @MASH COUNT: 9 CONDITIONS:cool WARMUP: SSH, windmills, picker, imperial walker, Bac, pissers, mosey THE THANG:BURN ROUND: WHILE ONE PAX RUNS TO FAR CONE, AND KARAOKES BACK, OTHER COMPLETES EXERCISE B.U.R.N. B – BURPEE […]
[qsource] Queen: the Daily Discipline Over what is Put into the Body
By f3gwinnettbackblast |
AO: qsource Q: Birdie (38/150) PAX: Hyzer (40/200), HuggyBear, Birdie (38/150) FNGs: None COUNT: 3 CONDITIONS: drizzle WARMUP: coffee THE THANG: You can’t out King the Queen Spur – Man does not stay Fit through exercise alone – Portion control is the key to weight control – Weight control requires Accountability MARY: ANNOUNCEMENTS: COT:
[ao-hall-of-justice] Motivation Monday Mayhem – It’s Raining? Good!
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Luau (56/200), YouTube, Val FNGs: None COUNT: 3 CONDITIONS: Rain and chilly WARMUP: Weedpickers and Windmills THE THANG: Mosey to Town Center on Main canopies (appx .5 mi) Motivation Monday Mayhem Listen to Akira the Don’s Mixes of Jocko Willink giving nuggets of man-motivation while performing the following: Merkins Squats […]
[ao-sandlot] School of Hard Knocks
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Hackeysack, Pipes, Boardwalk, Tinder FNGs: None COUNT: 4 CONDITIONS: Rainy. Mid 40s. WARMUP: Hillbillies. Weedpickers. Windmills. MNCs. Michael Phelps. THE THANG: Start at the end of the parking lot and lunge walk (w/ coupon) to the first parking space line. Each parking space shall represent a grade level, and each […]
[ao-wolf-den] Almost Time Change
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Chef (43) PAX: Spud, Luau (56/200), YouTube, Splat (50/100), Chef (43) FNGs: None COUNT: 5 CONDITIONS: nice WARMUP: lbac, Pool Pissers, Seal Claps, Overhead Claps, Weed Pickers, Imperial Walkers THE THANG: roll dice and do exercise 11d11’s Merkins –Karaoke–> Dips Trail of Squats 1. 2 Squats at first cone run to end […]
[ao-yard] Mitsubishi Eclipse
By f3gwinnettbackblast |
AO: ao-yard Q: Saints (32/135) PAX: Motel 6, Squeeky, Fauci, Short Sale, Coconut, Quick Release (22/175), Moen (32/100), Mugshot, Trike (4/100), Deuces, Saints (30/135), The Cheese, Chew bone FNGs: None COUNT: 13 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
[ao-burn] Chasing rainbows
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Change Order (5/90)-INJURED RESERVE, Dovetail, Honky Tonk, Denny’s, Lunch Lady, Cheesesteak FNGs: None COUNT: 6 CONDITIONS:55 and clear WARMUP:SSH, weed picker, rockets, windmill drunken hillbilly arm circles, pool pisser, seal clap THE THANG:Each round starts with a lap around the Lilburn Park Greenway (quarter mile)and then concludes with ascending exercise. […]
[ao-bluffs] Let the games begin
By f3gwinnettbackblast |
AO: ao-bluffs Q: Double Fault(40/100 posts) PAX: MC, Toto (5/110), T-Bone, Meatloaf, Double Fault(40/100 posts) FNGs: None COUNT: 5 CONDITIONS:beautiful WARMUP:motivator, weed pickers, tumble weeds, little baby arm circles, pool pissers, Michael Phillips, overhead claps, mosey THE THANG: Baseball stuff Home: 5 Merkins. Mode to 1st base:lunges 1st base: 10 BBS. Mode to 2nd: bear […]
[ao-hall-of-justice] 7’s on the 7th
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: YouTube, Miyagi, Gortado, Luau (53/200), Val, Rubiks, Riyu, Wonder Kid, Kubert, Milsplit, Stud, Riyu, Stud FNGs: 2 Riyu, Stud COUNT: 13 CONDITIONS: 33 degrees and dry WARMUP: SSH, LBAC, Pool Pissers, Windmills, Weed Pickers THE THANG: Mosey to tunnel. 7’s: Burpees & Situps Merkins & Bobby Hurley’s Flutter kicks & […]
[ao-smaug] Ruck
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (40/200) PAX: Denny’s, Dovetail, Lunch Lady, Hyzer (39/200) FNGs: None COUNT: 4 CONDITIONS:mild WARMUP: THE THANG:couple mile ruck up part of the mountain road and back MARY: ANNOUNCEMENTS: COT:injured pax, leading with trust and love
[ao-sasquatch] Sasquatch study hall-TVAPE
By f3gwinnettbackblast |
AO: ao-sasquatch Q: HuggyBear PAX: Hyzer (38/200), Lunch Lady, Platypus, HuggyBear, SUDS, Prairie Dog FNGs: None COUNT: 6 CONDITIONS: Winter 3.0 WARM-O-RAMA: a frivolous amount of exercise THE THANG: a light to bottle out with leadership principles from Q study. Trust, vision, articulation, persuasion, exhortation. Ended with a case study a disagreement between Cookie Monster […]
12 Minute Torture (Upper Body Emphasis)
By f3gwinnettbackblast |
AO: ao-tracks Q: Pigskin (21/175) PAX: Birdie (38/150), Miyagi, Luau (52/200), Formica, Double Fault(40/100 posts), Whoopi, Chopsticks, PuffDaddy, Dri-Fit, Bonsai FNGs: 1 Bonsai COUNT: 11 CONDITIONS: 34° now and cloudy. Wind is making it feel colder, about 23°. Clear conditions. WARMUP: SSH, LBAC, Pool Pissers, Michael Phelps, Weed Pickers, Buy In: 60 Push Ups Partner […]
[ao-coliseum] Mismatched Coupons and the Bernie Bros
By f3gwinnettbackblast |
AO: ao-coliseum Q: Supply Chain PAX: Chef (40), Luau (51/200), Rocker, Moen (30/100), Holy Water, Supply Chain, Decal, Pigskin (21/175), Miyagi FNGs: None COUNT: 9 CONDITIONS: nice WARMUP: SSH, tumble weeds, LBAC, PP, Imperial Walkers THANG 1: Ring of Fire: Do the exercise and then run up and down the steps: – 15 box jumps […]
[ao-sterling] How Many Can You Do?
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt PAX: Double Fault(40/100 posts), T-Bone, MC, Meatloaf, Mutt FNGs: None COUNT: 5 CONDITIONS: 52° and wet, but no rain! WARMUP: Motivator x6, Tumbleweeds, LBAC, Pool Pissers, Overhead clap, Mosey THE THANG: AMRAP every exercise. How many can you do before stopping? Merkins Weighted Squats Big Boy Sit-ups Curls Overhead Press Crunchy […]
Coupon Musical Dora
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie (38/150) PAX: Luau (50/200), Pigskin (20/175), Miyagi, Birdie (18/150) FNGs: None COUNT: 4 CONDITIONS: perfect for BD WARMUP: Quick disclaimer moseyed around the green area & back for Weed PIcker, Wind Mills, SSH, Willi Mays Hayes, Toy Solider & Arms Circle. THE THANG: Musical DORA: Partner up & AMRAP. Performed as […]
[ao-yard] Steel Balls
By f3gwinnettbackblast |
AO: ao-yard Q: H2O (9/100) PAX: Gus (Jordan Carpenter), Coconut, Saints (29/135), Mugshot, Quick Release (19/175), Squeeky, Moen (29/100), Squid (Ryan Smith), Trike (4/100), H2O (9/100) FNGs: None COUNT: 10 CONDITIONS: Cool and clear. WARMUP: SSH, OYO THE THANG: Run towards achieving a 5K run. 100 Squats, 80 sit-ups, 80 burpees, 60 reverse lunges, 40 […]
[ao-sasquatch] The legend of Sasquatch’s Gauntlet
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: SUDS, Dovetail, Hyzer (36/200), Lunch Lady, Prairie Dog, Platypus FNGs: None COUNT: 6 CONDITIONS:cool clear WARMUP: woodland wander, berry bush benders, timber strides, tree top twister, mudd hoppers, branch swing rotations THE THANG:The Legend of Sasquatch’s Gauntlet Scenario: Sasquatch, protector of Henderson Park, has laid down a gauntlet to test […]
[ao-hall-of-justice] Can’t feel my arms
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Miyagi, YouTube, Val FNGs: None COUNT: 3 CONDITIONS: Cold WARMUP: Done THE THANG: Coupon work around the pond MARY: Nope COT: Done
[qsource] Q1.2 King
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (36/200) PAX: Birdie (18/150), HuggyBear, Hyzer (36/200) FNGs: None COUNT: 3 CONDITIONS: WARMUP: coffee THE THANG: why we fitness?! MARY: ANNOUNCEMENTS: COT: yes
[ao-yard-ruck-ops] Saturday Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Lecter PAX: Lecter, 0 FNGs: 1 0 COUNT: 1 CONDITIONS: 60’s and Sunny….beautiful day! WARMUP: None THE THANG: 4 Mile Ruck MARY: ANNOUNCEMENTS: COT: Done
[ao-yard] Multi-level Madness
By f3gwinnettbackblast |
AO: ao-yard Q: Saints (28/135) PAX: Yard dog, Mugshot, Saints (28/135), Coconut, The Floaties (15/100), Squid (Ryan Smith), Deuces, Decal, Quick Release (18/175), Squeeky, Skidz, Moen (28/100), Motel 6, Mugsy, Frizzle, Double Dribble, Shrimp FNGs: 1 Shrimp COUNT: 17 CONDITIONS: 40s and purdy nice WARMUP: SSH, Windmills, Imperial Walkers, LBC, This Guys, Pool Pissers THE […]
[ao-wolf-den] Take 5 on the Mountain
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Mutt PAX: BLART 21/200, Luau (47/200), YouTube, Spud, Chef (36), Fireball, Mutt, Rocker, Ninjago FNGs: None COUNT: 9 CONDITIONS:45° and :sunny: WARMUP: SSH, LBAC, Big Arm Circles, Tumble weeds, Mosey THE THANG: Take 5 at Wolf Mountain 5 reps of each exercise per light pole (4 total uphill) Add 5 reps each […]
[ao-smaug] Parking lot Pain
By f3gwinnettbackblast |
AO: ao-smaug Q: Lunch Lady PAX: Denny’s, Dovetail, Lunch Lady, Spit Valve FNGs: None COUNT: 4 CONDITIONS: Chilly WARMUP: SSH, Weed Pickers, baby arm circles, Moroccan night clubs and a mosey. THE THANG: Parking lot suicides alternating merkins and big boys at each parking space line. # of reps matched the space number. Pax then […]
[ao-hall-of-justice] It’s all Arms
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Val, Luau (46/200), YouTube FNGs: None COUNT: 3 CONDITIONS: Perfect WARMUP: SSH, Weed Picker Moroccan Night club THE THANG: – Mosey to Town Center on Main by memorial for: 20 Merkins, Dips, and Squats. – Mosey to food truck area for 20 Merkins, Dips, Squats, Plank Jacks, Mountain Climber, and […]
[ao-coliseum] last day of the month
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Chef (36), long haul FNGs: None COUNT: 2 CONDITIONS: nice dry morning WARMUP: Multiple exercises THE THANG: mosey for a while, stopped and did warmup exercises. Rinse and repeat until time is out. MARY: ANNOUNCEMENTS: great chatter for the two of us. COT:Prayers said and unsaid.
[ao-yard-ruck-ops] A good old ruck 🥾
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Saints (27/135) PAX: Saints (27/135), Gus (Jordan Carpenter), Skidz, Trike (3/100), HuggyBear FNGs: None COUNT: 4 CONDITIONS: 40s WARMUP: Negative THE THANG: 4.5 mile ruck MARY: Negative ANNOUNCEMENTS: Negative COT: Huggybear’s work, Trike’s friend’s marriage, Saints friend Chris.
[ao-sasquatch] 8 years ago
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Wham-O PAX: Dovetail, Prairie Dog, SUDS, Wham-O FNGs: None COUNT: 4 CONDITIONS: perfection WARMUP: Mosey Around the Parking lot THE THANG: It’s around 8 years ago that YHC started F3. To celebrate that, we recreated the first beatdown, my first Q, and the people that were there along the way. Mosey around […]
Virtual Workout with 3 pax on WhatsApp
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (11/150) PAX: Pipes, Fireball, Pigskin (19/175), Boardwalk, Homer (11/150), Luau (45/200), Mozart, Birdie (18/150), Harding, Miyagi, Magnolia (45/100), McFly, (Ratatouille), Flatline, Zack Welch, Chopsticks, DriFit FNGs: 1 DriFit COUNT: 17 CONDITIONS: perfect WARMUP: yep THE THANG: DORA SORTA – partner up and do a loop lap while partners cumulatively do: 50 […]
[ao-coliseum] Wednesday Dice Game
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (36) PAX: Decal, Miyagi, Luau (46/200), BLART 20/200, Chef (36) FNGs: None COUNT: 5 CONDITIONS: cool WARMUP: lbac, Pool Pissers, Weed Pickers THE THANG: dice game, then a lap x3 MARY: we did some
Counting a lot of things
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (11/150) PAX: Luau (43/200), Pigskin (18/175), Homer (10/150), Pipes, Birdie (18/150), Neon, Fireball, Whoopi, Mcfly, Carabiner, Tripwire FNGs: None COUNT: 11 We counted a lot of things today. Warmed up and headed to the dreamland art installation. Did a circlemerc to 100 Down to lower lot by train tracks. Did one […]
[ao-hall-of-justice] BLIMPS and Trash Pickup
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (9/150) PAX: Luau (42/200), Homer (9/150), Reepacheap, YouTube, Rocker FNGs: None COUNT: 5 Disclaimer. Warmup. Mosey to library. Team up for BLIMPS 50/100/150/200/250/300 We did a trash pickup loop before heading back to the steps of city hall. 20 dips and 20 step ups Mary
[qsource] Q1.1 DRP
By f3gwinnettbackblast |
AO: qsource Q: HuggyBear PAX: BLART 18/200, Harding, Birdie (18/150), Hyzer (32/200), HuggyBear FNGs: None COUNT: 5 CONDITIONS: Warm & Toasty WARMUP: Veranda Blend THE THANG: Get Right, DRP. Daily Red Pill. Are you a Mascot, an Amateur, or a Pro? What are your guardrails? What’s your momentum? MARY: TSA ANNOUNCEMENTS: Need to get another […]
[ao-yard] Hero Workout – Bert
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (16/175) PAX: Bale, Squeeky, Chew bone, Moen (25/100), Coconut, Saints (25/135), Quick Release (16/175), Skidz, Motel 6, Muggsy, Mugshot FNGs: None COUNT: 11 CONDITIONS: Mid 20’s & clear WARMUP: SSH, Copperhead squats, Foxholes, LBAC, Pool Pissers THE THANG: Hero Workout – Bert PAX completed the following exercises: Burpees 40/20 400/200 […]
[ao-burn] Cold and Painful
By f3gwinnettbackblast |
AO: ao-burn Q: HuggyBear PAX: HuggyBear, Spit Valve, Finch FNGs: None COUNT: 3 CONDITIONS: cold :cold_face: WARMUP: SSH, windmills, IMP, Arm workout THE THANG: Run trail and discuss. 10 Lieutenant Dan’s. Ran, now that is a waffle I’ve ever seen down the trail. Sprints up the hill, Mosey back. Opted out of Cocaine Bear Crawls. […]
[ao-wolf-den] The Purge at the Pergola
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Pigskin (18/175) PAX: Luau (42/200), Miyagi, Spud, Fireball, Rocker, Mutt, Chef (34), @Ninjago FNGs: None COUNT: 9 CONDITIONS: 26°F – Clear Skies WARMUP: SSH, Pole Piss’ers, Weed Pickers, Mosey to the Pergola THE THANG: “The Purge at the Pergola” – 25 Thrusters – 25 Merkins – 25 Coupon Squats – 25 Curls […]
[ao-bluffs] 1,000+ Reps
By f3gwinnettbackblast |
AO: ao-bluffs Q: BLART 18/200 PAX: Splat (50/100), Meatloaf, Mutt, Double Fault(40/100 posts), BLART 17/200 FNGs: None COUNT: 5 CONDITIONS: clear 22° WARMUP: LITTLE BABY ARM CIRCLES, POOLPISSERS, WEEDPICKERS, SSH, mosey THE THANG: Pacers does lap around the stairs doing 5 merkins at the top. The team complete all the exercises – 50 WW3 situps […]
[ao-hall-of-justice] Triple Threat at 19
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: YouTube, Miyagi, Luau (41/200), Val FNGs: None COUNT: 4 CONDITIONS: 19 F WARMUP: Luau (41/200)and Val only because Miyagi and YouTube decided to sleep in. SSH, Weed Pickers, Imperial Walkers, Short Mosey, Merkins until our friends decide to exit the warmth of their automobiles. THE THANG: Triple Threat: 1. At […]
[ao-smaug] There’s no COLD in F3 !
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (32/200) PAX: Denny’s, Wham-O, Lunch Lady, Hyzer (31/200) FNGs: None COUNT: 4 CONDITIONS: cold WARMUP: run to fitness court THE THANG: rotate between pull ups, ab machine, step ups, merkins/dips 25 reps and rotate. 6 circuits through MARY: run back to parking lot. 25 Freddy mercurys, 25 dying cockroaches, 12 dragon […]
[ao-sasquatch] No cheat Thursday
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (31/200) PAX: Lunch Lady, Dovetail, Prairie Dog, Wham-O, Hyzer (30/200) FNGs: None COUNT: 5 CONDITIONS: cold WARMUP: 7 count motivators THE THANG: 15 reps each: no cheat merkins, rowers, cactus squats, one arm bent rows, dragon tails, dips then run a lap. 4 full circuits with focus on form over speed […]
[ao-yard] The Dirty Dozen
By f3gwinnettbackblast |
AO: ao-yard Q: Fauci PAX: Skidz, H2O (6/100), Moen (24/100), Saints (24/135), Squeeky, Val, Quick Release (15/175), Squid (Ryan Smith), Fauci, 0 FNGs: 1 0 COUNT: 9 CONDITIONS: 28 and Windy WARMUP: Mosey to deck, windmills, waterwheels, mosey to get coupon THE THANG:Complete 12 reps of first exercise. Bernie Sanders to end of deck and […]
[ao-coliseum-ruck-ops] Cold Morning
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (34) PAX: E.T., BLART 16/200, long haul, Chef (33) FNGs: None COUNT: 4 CONDITIONS: 23⁰ THE THANG: Ruck 2 miles
Final Countdown Under The Deck
By f3gwinnettbackblast |
AO: ao-tracks Q: Miyagi PAX: Double Fault(40/100 posts), Luau (40/200), Fireball, Flatline, Pipes, Chubbs, Pigskin (16/175), (Ratatouille), Miyagi FNGs: None COUNT: 8.5 CONDITIONS: cold and windy, so we hid from the wind in the parking deck WARMUP: SSH, Windmills, LBACs, Pool Pissers THE THANG: Final Countdown with partners. >From 10 to 1. Exercises: merkins, big […]
test for new Oauth Scope
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (9/150) PAX: Val, Homer (9/150) FNGs: None COUNT: 2 Testing a new install config needed. Does this work?
[ao-sterling] House of Cards
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 15/200 PAX: Mutt, Meatloaf, Double Fault(40/100 posts), Toto (1/110), Deep Dish, BLART 15/200 FNGs: None COUNT: 6 CONDITIONS: perfect WARMUP: SSH, WEEDPICKERS, little baby arm circles, pool pissers THE THANG: Flip a card do the exercise for that number. Once all PAX get a turn we mosey to the road and […]
[ao-burn] True/False
By f3gwinnettbackblast |
AO: ao-burn Q: ShortCircuit PAX: Finch, Popeyes, Denny’s, ShortCircuit, HuggyBear, Moen (23/100), Hyzer (29/200), Lunch Lady, Dovetail, Cheesesteak FNGs: None COUNT: 10 CONDITIONS: Clear and cold WARMUP: Ring of Fire THE THANG: True/False MARY: Ring of Fire ANNOUNCEMENTS: No Longer Bound breakfast / Sandlot 2nd F COT: Pax liver / Child heart issues / physical […]
[ao-sasquatch] Bozeman Burrioto
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Platypus, Wham-O, Hyzer (31/200), Lunch Lady, Prairie Dog, Dovetail FNGs: None COUNT: 6 CONDITIONS: Cold… dern it WARMUP: SSH, Weed Pickers, Moroccan Night Clubs, Mosey THE THANG: Thang 1 : (5x) Partner 1 Buffalo Squats (Squats with Coupon + side step) Partner 2 Runs the dragon. Switch Thang 2: (10x) […]
Coupon Interval
By f3gwinnettbackblast |
AO: ao-tracks Q: BLART 14/200 PAX: Neon, Flatline, Pigskin (14/175), Miyagi, Luau (38/200), Double Fault(40/100 posts), Birdie (18/150), BLART 14/200, Oh-Yeah FNGs: None COUNT: 9 CONDITIONS: perfect 29° WARMUP: SSH, baby arm circles, pool pissers, WEEDPICKERS, Mountain Man Poopers, Ring of Fire (50 Merkins) THE THANG: 3 Rounds of Tabata, 45 seconds on, 17 seconds […]
[ao-yard] WALLS OF JERICHO
By f3gwinnettbackblast |
AO: ao-yard Q: Moen (22/100) PAX: Saints (23/135), Quick Release (14/175), Skidz, Squeeky, Moen (22/100), Squid (Ryan Smith), Mugshot FNGs: None COUNT: 7 CONDITIONS: clear 30 WARMUP: LBAC, Pool Pissers, Chinooks, TTT, windmills, SSHs THE THANG: 7 rounds – Dips x7 – Squats x7 – BBSUs x7 – Merkins x7 – Lunges (2:1) x7 – […]
[ao-hall-of-justice] 2 is Better than 1
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Val, YouTube FNGs: None COUNT: 2 CONDITIONS: Cold WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: 2.55 mile mosey around town center with random stops for merkins and dips. MARY: ANNOUNCEMENTS: COT:
[ao-coliseum] Monday hotbox
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: long haul, E.T., Chef (33) FNGs: None COUNT: 3 CONDITIONS: hot hot 🔥 hot WARMUP:none THE THANG: Pick an exercise at the bottom, mosey up the hotbox and pick an exercise at the top. Repeat until time runs out. MARY: ANNOUNCEMENTS: COT:
[qsource] Q1 Get Right
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (28/200) PAX: BLART 14/200, Birdie (18/150), Hyzer (28/200) FNGs: None COUNT: 3 CONDITIONS: WARMUP: coffee THE THANG: The pursuit of proper personal alignment MARY: ANNOUNCEMENTS: COT:
[ao-wolf-den] My 9th Birthday
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Spud PAX: Spud, Chef (29), Fireball, Birdie (18/150), YouTube, Splat (50/100), Moen (21/100), BLART 13/200, (Ratatouille), Tums, Luau (37/200), Mutt, Pigskin (13/175), Bugs, Bars FNGs: 2 Bugs, Bars COUNT: 15 CONDITIONS: 38⁰ wet and gloomy WARMUP: LBAC, Pool Pissers, Weed Pickers, THE THANG: 4-Corners 9 Burpees –> Bearcrawl –> 9 Merkins –> […]
[ao-burn] Pavilion party
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Lunch Lady, Buckets FNGs: 1 Buckets COUNT: 4 CONDITIONS:light rain cool WARMUP: SSH, weed picker. Windmills, copper squares, BAC, popeye punches. Mosey around lot THE THANG: five stations, Temu Dice. Rope waves, jump rope, balls walls, coupon squat. Dice roller completes exercise on roll and then pax rotates […]
[ao-smaug] Main Street Madness
By f3gwinnettbackblast |
AO: ao-smaug Q: Lunch Lady PAX: Denny’s, Dovetail, Hyzer (26/200), Lunch Lady FNGs: None COUNT: 4 CONDITIONS: Cold WARMUP: SSH, Weed Pickers, Good Mornings and a mosey. THE THANG: Main Street Madness – 2 pax ran up and down the Main Street parking lot while other 2 pax worked there way up the parking lot […]
[ao-hall-of-justice] Love never fails
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: YouTube, Luau (36/200), Harding FNGs: None COUNT: 4 CONDITIONS: 30 degrees WARMUP: SSH, Windmills, LBACs, Weed Pickers THE THANG: Part 1: Heart made out of cones. Partner up. One partner does isometric exercise at tip of heart, other partner runs around half the heart, does exercise, the runs around the […]
[ao-coliseum] Finally Cold Again
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (25) PAX: Chef (25) FNGs: None COUNT: 1 CONDITIONS: cool 26⁰ WARMUP: LBAC, Pool Pissers, Side Twists, Windmills THE THANG: Ruck down and around pond each loop stop and do 25 Merkins and Squats. Rinse and repeat. MARY: none ANNOUNCEMENTS: none COT:
[ao-bluffs] Black Widow Junior!!
By f3gwinnettbackblast |
AO: ao-bluffs Q: T-Bone PAX: T-Bone FNGs: None COUNT: 1 CONDITIONS: WARMUP: THE THANG: Will see MARY: ANNOUNCEMENTS: COT:
Elevens & Sevens
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie (18/150) PAX: Pigskin (13/175), Luau (36/200), Fireball, Neon, Flatline, Chopsticks, Birdie (18/150) FNGs: None COUNT: 7 CONDITIONS: cold & wet WARMUP: SSH, Weed PIcker, Wind Mills, Imperial Walker, Moroccan Night Club. THE THANG: Mosey to the coupon pile and head to the parking garage. Thang #1: Count 1 to 50, but […]
[ao-yard] Circuit de Sore-bodies
By f3gwinnettbackblast |
AO: ao-yard Q: Saints (21/135) PAX: Moen (20/100), Skidz, Fauci, Motel 6, Saints (21/135), Frizzle, Mugshot FNGs: 2 Frizzle, Mugshot COUNT: 7 CONDITIONS: 40s and rainy WARMUP: – SSH – Imperial Walkers – Windmills – Copperhead Squats – Arm Circles – Pool pissers THE THANG: Circuit 1 (10 Min. AMRoundsAP) 1. Burpees 10 2. Jump […]
[ao-coliseum-ruck-ops] Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: BLART 11/200 PAX: Chef (25), BLART 11/200 FNGs: None COUNT: 2 CONDITIONS: misty, wet THE THANG: Ruck the greenway ANNOUNCEMENTS: none COT: said and unsaid
[ao-sasquatch] Pavilion Side Ruck & Rep
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: SUDS, Lunch Lady, Wham-O, Hyzer (25/200) FNGs: None COUNT: 4 CONDITIONS: Misty WARMUP: Ruck walk THE THANG: 3 Rounds of Exercises, with a ruck walk between rounds Round 1 – 3×25 Derkins – 3×25 Coupon Squats – 3×25 Gas Pumpers RUCK WALK Round 2 – 3×25 Merkins – 3×24 Earl […]
[ao-sterling] Roll the Dice
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 11/200 PAX: Double Fault(40/100 posts), Toto (1/110), BLART 10/200 FNGs: None COUNT: 3 CONDITIONS: raining and 34° WARMUP: SSH, WEEDPICKERS, little baby arm circles pool pissers THE THANG: roll the dice, pick and exercise out of the bucket, complete 5 times the on the dice od that exercise MARY: no time […]
[ao-coliseum] 4 Corner Zeppelin
By f3gwinnettbackblast |
AO: ao-coliseum Q: Mutt PAX: Harding, Luau (34/200), Miyagi, Chef (23), Mutt FNGs: None COUNT: 5 CONDITIONS: 38° and :rain_cloud: WARMUP: Motivator x6, Tumbleweeds, LBAC, Seal Claps, Pool Pissers, Mosey THE THANG: 4 Corners Round 1: 25 Reps, MOD Bear Crawls Merkins Copperhead Squats American Hammer 4 count Carolina Drydocks Mosey Round 2: 30 Reps, […]
[ao-sasquatch] Abs for Days
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Platypus, Hyzer (23/200), Dovetail, Lunch Lady, SUDS FNGs: None COUNT: 5 CONDITIONS: 47* Spitting Rain WARMUP: SSH, Moroccan Night Clubs, Weed Pickers THE THANG: Tabitha’s Dirty Sister Kate’s BD 7 Exercises, 7 Rounds – 30 Seconds on, 10 Second Rest 1. Plank Builders 2. Leg Raises 3. American Hammers 4. […]
[ao-yard] Pain Cave EMOM
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (12/175) PAX: Squeeky, Fauci, Moen (19/100), Saints (20/135), Skidz, Gus (Jordan Carpenter), Squid (Ryan Smith), Quick Release (12/175) FNGs: None COUNT: 8 CONDITIONS: Low 40’s and looking like rain. WARMUP: SSH, TTT, LBAC, Pool Pissers. THE THANG: Welcome to the Pain Cave AKA Lawrenceville Parking Deck! EMOM = 3 Burpees […]
Twelve Minute Torture
By f3gwinnettbackblast |
AO: ao-tracks Q: Pigskin (12/175) PAX: Luau (33/200), Harding, Birdie (18/150), HuggyBear, (Ratatouille), Boardwalk, Miyagi, Pigskin (11/175), Pipes, Whoopi, @Chopstix, @Flatline FNGs: 2 @Chopstix, @Flatline COUNT: 12 CONDITIONS: – 43° – Mostly Cloudy – Sprinkled WARMUP: – SSH, LBAC, Pool Pissers, Weed Pickers, Mountain Man Poopers, Mosey to the Rock Pit THE THANG: – Rd […]
[ao-coliseum-ruck-ops] Rainy Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: BLART 09/200 PAX: Decal, E.T., BLART 09/200 FNGs: None COUNT: 3 CONDITIONS: started out dry and then turned to rain THE THANG: rucked the roller coaster, started rainIng so made out way to parking deck and finished the ruck inside. COT:
[ao-hall-of-justice] Solo Ruck
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: YouTube FNGs: None COUNT: 1 CONDITIONS: Cold WARMUP: None THE THANG: 3 Mile Ruck and walk around Town Center and Playtown with sandy. MARY: ANNOUNCEMENTS: COT:
[ao-downrange] 2025 Running of The Barkley 5K
By f3gwinnettbackblast |
AO: ao-downrange Q: Ha-ha PAX: Luau (32/200), Ha-ha, DeLorean, Flo (Alpha), G String (Alpha), Irene, Meatball, NRA, ShuttleCock, Skip-pe, Stroller, Stu, Tumbleweed, Turk, Zohan, Github, Sake, 2.0 Cheetah, 2.0 Screentime FNGs: 3 Sake, 2.0 Cheetah, 2.0 Screentime COUNT: 19 2025 Running of the Barkley 5K AO: Black Widow When: 2025-02-08 QIC: (Sundance) Jeff Ridgway PAX […]
[ao-coliseum] House of Cards
By f3gwinnettbackblast |
AO: ao-coliseum Q: BLART 09/200 PAX: Pigskin (10/175), Luau (32/200), Chef (23), E.T., BLART 07/200 FNGs: None COUNT: 5 CONDITIONS: perfect WARMUP: SSH, WEEDPICKERS, little baby arm circles, pool pissers THE THANG: Flip a card do the exercise for that number. Once all PAX get 2 turns we mosey to end of parking garages and […]
[ao-sandlot] Coup-a-loop #1
By f3gwinnettbackblast |
AO: ao-sandlot Q: Chubbs PAX: Boardwalk, Hackeysack, Chubbs, Potter, Picasso, Pipes FNGs: None COUNT: 6 Warm-Up (5 Minutes) • SSH (Side Straddle Hops) – 25 IC • Arm Circles – 10 forward, 10 backward • Michael Phelps– 10 forward, 10 backward • Mosey – 2 minutes The Thang: Dumbbell & Bench Beatdown Perform each circuit […]
[qsource] F5 Preparedness
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (23/200) PAX: HuggyBear, Double Fault(40/100 posts), Harding, Hyzer (23/200) FNGs: None COUNT: 4 CONDITIONS: WARMUP:coffee THE THANG: Getting Ready For The Expected While Being Ready For The Unexpected MARY: ANNOUNCEMENTS: COT:
[ao-sasquatch] Kendrick Black Ops
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Wham-O PAX: Platypus, Wham-O, Chips Ahoy FNGs: 1 Chips Ahoy COUNT: 3 CONDITIONS: warm WARMUP: mosey to the corner and back while scoping the scene. Good mornings, weed pickers, windmills, Sungods. THE THANG: To prep to his super bowl performance, we did the Kendrick Lamar based on his two smash hits Humble […]
[ao-wolf-den] House of Cards
By f3gwinnettbackblast |
AO: ao-wolf-den Q: BLART 07/200 PAX: (Ratatouille), Rocker, Miyagi, BLART 07/200, Pigskin (9/175), YouTube, Mutt, Rubiks, Splat (50/100), Milsplit??? FNGs: None COUNT: 10 CONDITIONS: perfect WARMUP: SSH, WEEDPICKERS, little baby arm circles, pool pissers, 🦭 claps, Mountain Man Poopers, long mosey THE THANG: Flip a card do the exercise for that number. Once all PAX […]
[ao-burn] Morning Ruck
By f3gwinnettbackblast |
AO: ao-burn Q: HuggyBear PAX: Lunch Lady, Denny’s, ShortCircuit, Spit Valve, HuggyBear FNGs: None COUNT: 5 CONDITIONS: beautiful WARMUP: conversations THE THANG: rucked MARY: walked ANNOUNCEMENTS: COT: prayers for work today, traveling, injuries, nation.
[2ndf] 2F – February 2F Event Dinner
By f3gwinnettbackblast |
AO: 2ndf Q: HuggyBear PAX: Moen (18/100), The Floaties (15/100), HuggyBear, Saints (19/135), Dovetail, Denny’s, Change Order (5/90)-INJURED RESERVE, Luau (30/200), Quick Release (11/175), Skidz, Deuces, BLART 07/200, YouTube, Art Vandelay FNGs: None COUNT: 14 14 PAX + Ms showed up last night to break bread together at 1910 Public House in Lilburn for our […]
[ao-bluffs] 5 years at the Bluffs
By f3gwinnettbackblast |
AO: ao-bluffs Q: Homer (9/150) PAX: Double Fault(40/100 posts), Luau (29/200), Chef (23), Homer (8/150), MC, T-Bone, Black bird, BLART 06/200, G String, HuggyBear, Mutt, Splat (50/100), CR7, Mayhem, Meatloaf, Deep Dish, Nugget, Shutterfly, Rule of Thumb FNGs: None COUNT: 19 It had rained. There was a light fog. And there was Weird Al. We […]
[ao-smaug] Rucking Rain
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (23/200) PAX: Dovetail, Lunch Lady, Denny’s, Hyzer (22/200) FNGs: None COUNT: 4 CONDITIONS: rainy and warm WARMUP: ruck to fitness court THE THANG: 20 rounds rotating 30 seconds on 15 seconds off: WITH ruck weight on – pull up holds, squat holds, parallel bar holds, box step ups MARY: ruck back […]
[ao-yard-ruck-ops] Collins Hill loop
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Judge Wapner PAX: Judge Wapner FNGs: None COUNT: 1 CONDITIONS: chilly WARMUP: n/a THE THANG: a mile ruck
Mutt’s 100% Workout
By f3gwinnettbackblast |
AO: ao-tracks Q: Mutt PAX: BLART 05/200, Luau (28/200), Mutt, Boardwalk, Pipes, Homer (7/150), Birdie (18/150), Pigskin (7/175), (Ratatouille), Whoopi, PuffDaddy, Neon, Ooh Yeah FNGs: None COUNT: 13 CONDITIONS: 60° and perfect! WARMUP: SSH, LBAC, Pool Pissers, Michael Phelps, Weed pickers, 5 burpee train tax, mountain man poopers, mosey THE THANG: 100% of your reps […]
[ao-sasquatch] Circle of Confusion
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: Wham-O, Prairie Dog (1/100), Platypus, Hyzer (21/200), Dovetail, SUDS FNGs: None COUNT: 6 CONDITIONS: Perfect WARMUP: Mozy, side shuttle hops, weed pickers, hillbilly knee raises, baby arm circles THE THANG: 5 Stations, playing cards, exercises – Playing cards based at station number 1 – Pull a playing card, the corresponding […]
[ao-sterling] Deep Dish Special
By f3gwinnettbackblast |
AO: ao-sterling Q: Deep Dish , Gus (Jordan Carpenter) PAX: BLART 04/200, Double Fault(40/100 posts), G String, Gus (Jordan Carpenter), MC, Mutt, Nugget, T-Bone FNGs: None COUNT: 9 CONDITIONS: 51 WARMUP: Yes – weed pickers, Michael Phelps, LBC’s, pull pissers THE THANG: mosey, high knees, SSH, big boys, Dips, merkins, step ups, high kicks. 30 […]
[ao-burn] BURN BOMBS
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Hyzer (20/200), HuggyBear, Denny’s, Lunch Lady, Popeyes, Moen (16/100), Dovetail, Finch, Spit Valve FNGs: None COUNT: 9 BURN BOMBS Pax pairs, one runs up lot, karaoke back. Second pax completes reps adding 25 more to each new exercise 25 Burpees 50 Un Even Merkin 75 Rowers 100 Necro Bunnies 125 […]
[ao-sasquatch] DORA 1000 + Cards
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Wham-O, Hyzer (19/200), SUDS, Dovetail, Platypus, Prairie Dog (1/100) FNGs: None COUNT: 6 CONDITIONS: WARMUP: Weedpickers, Windmills, Rocking Chairs, Drunken Hillbillies, Moroccan Nightclubs THE THANG Dora – 1,000 Reps** Pacers run to hydrant, do 5 merkins, run to 2nd curb, do 10 SSH, run back to base. **Exercise:** WW3 Sit-ups […]
Corners, Steps, and Balls to Wall
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (7/150) PAX: Boardwalk, Luau (26/200), Homer (6/150), Pipes, (Ratatouille), Neon, Pigskin, Whoopi, Oh Yeah! FNGs: 1 Oh Yeah! COUNT: 9 CONDITIONS: perfect WARMUP: yep THE THANG: mosey to library. Two rounds of 4 corners. 20 reps each corner LBC, BBSU, 4ct flutter kick, 40 total American Hammers Merkins, ?, copperhead squats, […]
[ao-coliseum] Monday beatdown
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Pigskin, Luau (25/200), long haul, Chef (20) FNGs: None COUNT: 4 CONDITIONS: warm winter morning WARMUP: yes THE THANG: Mosey to the Coliseum. BOMBS at top and bottom. Start with 1 and increase by 1. On even number bear crawl up steps instead of mosey. MARY: no time ANNOUNCEMENTS: […]
[qsource] Leadership Development Process
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (19/200) PAX: Hyzer (19/200), HuggyBear, Birdie (6/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP: coffee THE THANG: Qpoint F4 LDP MARY: ANNOUNCEMENTS: COT: Work, health, unintended consequences impacting our nation
[ao-yard] Moen-in’ Glory
By f3gwinnettbackblast |
AO: ao-yard Q: Deuces PAX: Saints (17/135), Fauci, Squeeky, Skidz, Yard dog, Boitano, Coconut, Deuces, Moen (15/100), Quick Release (9/175), Squid (Ryan Smith), The Floaties (15/100), Regerts , @Boitano FNGs: 1 @Boitano COUNT: 13 CONDITIONS: a chilly Moen-ing WARMUP: SSHs, Reverse Indian run: backwards lunges with Bernie Sanders THE THANG: DORA BOMBS, 5xburpees, 10x outlaws […]
[ao-burn] Hot Yoga, Lucky 7s
By f3gwinnettbackblast |
AO: ao-burn Q: Change Order (4/90) PAX: HuggyBear, Finch, Dovetail, Denny’s, Change Order (4/90), Catan, Lunch Lady FNGs: None COUNT: 7 CONDITIONS: Fantastic but wet WARMUP: Hot Yoga THE THANG: Hot Yoga, Lucky 7s, Trashketball MARY: None ANNOUNCEMENTS: Refer to other weeks COT: prayers for Change Order (4/90) and injury. Prayers for the Nation.
[ao-wolf-den] Wolf Den Hill and Nature Trail
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Homer (5/150) PAX: Val, Luau (22/200), Chef (18), Fireball, Homer (5/150), YouTube, (Ratatouille), Mutt, Pigskin, Spud FNGs: None COUNT: 10 Each pax had some weight we carry. We would keep it with us to start the day. But first Homer’s Donut. It needed to be done. We headed to the Hill on […]
[ao-hall-of-justice] Who’s Q
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Luau (22/200), Pigskin, (Ratatouille), YouTube FNGs: None COUNT: 4 CONDITIONS: 40s WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey around Town Center on Main Park with random stops of 10 BLIMPS. Changed burpees to pullup at Playtown, and bear crawl at the brewery. MARY: ANNOUNCEMENTS: COT:
[ao-smaug] Huggy’s House of Games
By f3gwinnettbackblast |
AO: ao-smaug Q: HuggyBear PAX: Hyzer (18/200), HuggyBear, Dovetail, Denny’s, Spit Valve FNGs: None COUNT: 5 SSH, TTT, imperial, walkers, little baby, arm, circles, PP, seal, claps, Failed discovery of rock pile, found brick pile on side of sidewalk and ran with bricks until the end in stoplight is Stone Mountain. Conducted alarm out workout […]
[ao-yard-ruck-ops] The Fantastic Four
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Saints (15/135) PAX: Skidz, Fauci, Gus (Jordan Carpenter), Saints (15/135) FNGs: None COUNT: 4 CONDITIONS: 50 and breezy WARMUP: n/a THE THANG: 4.51 miles MARY: n/a ANNOUNCEMENTS: 2F with ao-burn at 1910 Public House on Feb. 7. Spartan race on 3/15. COT: DC flight victims and families. Teachers and students. Being a […]
[ao-bluffs] 4 Corners
By f3gwinnettbackblast |
AO: ao-bluffs Q: G String PAX: Double Fault(40/100 posts), Mutt, MC, Meatloaf, T-Bone, Nugget FNGs: None COUNT: 7 CONDITIONS: 40’s and Dry WARMUP: SSH, Tumbleweeds, Windmills, LBAC’s, Pool Pissers, Seal Claps, overhead claps, Mosey THE THANG: 4 corners. Pax did 4 rounds of workouts. Each corner had a different workout with a different mode of […]
[ao-coliseum-ruck-ops] Welcome Back
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (18) PAX: Toyota, T-Bone, Chef (18) FNGs: None COUNT: 3 THE THANG: 2. Mile ruck COT: T-Bone and his son’s relationship, E.T. MIL health
12 at Tracks
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (4/150) , Holy Water PAX: Homer (4/150), Boardwalk, HuggyBear, Judge Wapner, Pipes (3/150), Luau (20/200), Harding, Pigskin, Birdie (6/150), Neon, Whoopi FNGs: 2 Neon, Whoopi COUNT: 12 CONDITIONS: WARMUP: disclaimer given. Hangover, batwings, ssh, mosey around festival center. Parking space up backs around the jeeps THE THANG: Partner BOMBS 50 burpees […]
[ao-yard] 3X Three Way
By f3gwinnettbackblast |
AO: ao-yard Q: Fauci PAX: Moen (13/100), Quick Release (8/175), Squeeky, The Floaties (13/100), Fauci FNGs: None COUNT: 5 CONDITIONS: Its a 40 degree heatwave! WARMUP: SSH, Windmill, Water Wheel, Chinooks, mosey for coupon THE THANG: Station #1 will be Lamppost near playground, Station #2 will be center and Station #3 will be Lamppost near […]
[ao-sasquatch] Breakfast Beat Down
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Dovetail, Hyzer (17/200), Platypus, SUDS FNGs: None COUNT: 4 CONDITIONS: 40 clear WARMUP: ssh, weak picker, Tennessee rockers, Popeyes punches. Bac THE THANG:The Thang: B-R-E-A-K-F-A-S-T BD ” for “beatdown”. PAX was asked to stay together at the end of each round for a mosey around the parking lot between exercises. […]
[ao-sterling] The G String Special
By f3gwinnettbackblast |
AO: ao-sterling Q: G String PAX: Double Fault(40/100 posts), MC, Mutt, Meatloaf, Nugget FNGs: None COUNT: 6 CONDITIONS: 40’s and Dry WARMUP: SSH, Tumbleweeds, Little Baby Arm Circles, Pool Pissers, Chanooks, Morrocan Night clubs, Imperial Walkers and a Mosey THE THANG: Pyramid of Pain. Pax went from 1 end of the Field to the other. […]
[ao-burn] Trashy Dora
By f3gwinnettbackblast |
AO: ao-burn Q: HuggyBear PAX: Hyzer (16/200), Denny’s, Dovetail, Finch, HuggyBear, Lunch Lady, ShortCircuit, Dangle, 1 FNGs: 1 1 COUNT: 8 Warm-A-Rama SSH, TTT, Moroccan Night Clubs, Thang: TrashyDora 150,250,350 – OHP, Curls, Squats, Pax Running, 20 Spinning SSH & Run Loop with Trash Bag collecting Trash Ring of Fire Announcements:Welcome Dangle COT: prayers for […]
[ao-coliseum] Christmas Toys
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (17) PAX: Pigskin, Luau (19/200), Supply Chain, Rocker, Miyagi, Holy Water, Harding, Chef (17) FNGs: None COUNT: 8 CONDITIONS: 37⁰ WARMUP: LBAC, Seal Claps, Overhead Claps, Imperial Walkers, Merkins, Copperhead Squats THE THANG: 7 Stations and a runner running around the pond 1. Imperial Walkers 2. Battle Rope 3. Squats 4. […]
FREE Fun Coupons
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Harding, Luau (19/200), Pigskin, Pigskin FNGs: 1 Pigskin COUNT: 3 CONDITIONS: balmy 33F with some wind WARMUP: Mosey out of the wind, SSH, IW, mosey to wall, Combo: (alpha) high Mohamed Ali’s + plank toe touches, 1×1, 2×2, 3×3… to… Back to turf and coupons… THE THANG: Complete set of […]
[ao-sasquatch] Sasquatch’s playground
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (16/200) PAX: Hyzer (15/200), Dovetail, Change Order (3/90), SUDS, Lunch Lady FNGs: None COUNT: 5 CONDITIONS: cool WARMUP: SSH, sun dials, copperhead squats, merkins, mountain climbers THE THANG: all kinds of fun all over the park. Had to be there MARY: ANNOUNCEMENTS: Qpoint F3 Group COT: Suds decision on moving, Lunch […]
[ao-yard] Porcelain Power Up
By f3gwinnettbackblast |
AO: ao-yard Q: Moen (12/100) PAX: Fauci, Skidz, Saints (14/135), Squeeky, Trike (1/100), Quick Release (7/175), The Floaties (12/100), Moen (12/100), Coconut, @Seminole, @Squid FNGs: None COUNT: 11 CONDITIONS: A cool 37 WARMUP: SSHs, LBACs, Pool Pissers, Windmills, Imperial Walkers. Mosey to get coupons. Rally at Stage. THE THANG: 1. 5x Burpee Jump Overs 2. […]
[ao-coliseum] Rainy Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Decal, Rocker, long haul, E.T., Chef (15) FNGs: None COUNT: 5 CONDITIONS: Rainy WARMUP: Multiple exercises THE THANG: BOMBS with 5 BOMB in each corner and ‘S’ in the center after each warm letter. Repeat many times. MARY: a few rounds ANNOUNCEMENTS: just good conversation COT:Prayers said and unsaid.
[ao-hall-of-justice] Have we ever ventured to George Pierce?
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (4/150) PAX: Val, Luau (18/200), YouTube, Miyagi, Homer (3/150) FNGs: None COUNT: 5 CONDITIONS: wet WARMUP: yep. Had to wait on the stragglers THE THANG: Mosey to George Pierce. Merkins along the way. Ended up in front of the community center or whatever the building is which houses early elections. It’s […]
[qsource] Q-Source Study: Foundation – Group
By f3gwinnettbackblast |
AO: qsource Q: Harding PAX: Birdie (6/150), HuggyBear, Hyzer (15/200), Harding FNGs: None COUNT: 4 CONDITIONS: Dry and warm inside the coffee shop. THE THANG: f3nation.com/group We discussed, reflected and learned about the various types of groups, specifically in the context of F3 and the Q-Source. How do they differ? Why are those differences important? […]
[ao-yard-ruck-ops] 🌞Day Ruck at the Harbins
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: The Floaties (12/100) PAX: The Floaties (10/100), Quick Release (7/175), Bobby Dodd FNGs: None COUNT: 1 + 2 CONDITIONS: 55° ⛅️ WARMUP: none THE THANG: Harbins hike with weight vest on a trail 5.85 miles with M. Had a pleasure running into two of our Pax Quick Release (7/175) and Bobby Dodd […]
[ao-yard] Worst Mile Ever
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (6/175) PAX: Chew bone, Motel 6, Moen (11/100), Coconut, The Floaties (10/100), Fauci, Squeeky, Saints (13/135), Skidz, Deuces, Quick Release (6/175), @Squid (Ryan Smith), @AFK, @Muggies, @YardDog, 0 FNGs: 1 0 COUNT: 15 CONDITIONS: 20’s and clear WARMUP: SSH, TTT w/ rocking chair, LBAC, Pool Pissers THE THANG: Round 1: […]
[ao-smaug] Ruck the Mountain
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (14/200) PAX: Dovetail, HuggyBear, Lunch Lady, Wham-O, Hyzer (14/200), Judge Wapner, Cheesesteak, Catan, Royal Flush FNGs: None COUNT: 9 CONDITIONS: cold WARMUP: THE THANG: Ruck up the mountain and back MARY: ANNOUNCEMENTS: COT: the metaphor of 3 points at the top of Stone Mountain working on concert to be the peak […]
[ao-wolf-den] Insanely Cool New Moves
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Mutt PAX: Luau (17/200), Chef (15), (Ratatouille), Birdie (6/150), Fireball, Mutt, Spud, YouTube FNGs: None COUNT: 8 CONDITIONS:22° WARMUP: Tumbleweeds, Motivators x6, weed pickers, LBCs, Pool Pissers, Michael Phelps, Mosey THE THANG: 2 Round Circuit Circuit 1: In n’ Outs Plank Jack In and Out Abs Rocky’s High Knee Hop Hop Squats […]
[ao-hall-of-justice] Burpee Mile
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Miyagi, Luau (16/200), Reepacheap, Freud, Val, YouTube, Gortado, Chef (14) FNGs: None COUNT: 8 CONDITIONS: 20′ WARMUP: SSH, Moroccan Night Club, Weed Picker, Burpees THE THANG: Mosey toward Town Center on Main Park through the bridge and stop at the food truck circle area. Pax stops before the bridge, middle, […]
[ao-bluffs] Q plagiarism
By f3gwinnettbackblast |
AO: ao-bluffs Q: Meatloaf PAX: Mutt, G String, Nugget FNGs: None COUNT: 4 CONDITIONS: 26 and clear :cold_face: WARMUP: SSH, Moroccan night clubs, Michael Phelps/Phillips, Tennessee Rocking Chairs, high knees, tumbleweeds THE THANG: Moseyed down to the coupon pit to select our poison. Stayed in the amphitheater. *Each exercise x 15 reps; run the stairs […]
[ao-yard-ruck-ops] Friday Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Quick Release (5/175) PAX: The Floaties (10/100), Gus (Jordan Carpenter), Quick Release (5/175) FNGs: None COUNT: 3 CONDITIONS: 20’s and clear WARMUP: yeah … it’s cold! THE THANG: 4.5 mile ruck to GGC and back. Run up & down Slow Pour Hill. MARY: None ANNOUNCEMENTS: Gus loves meat and FIA COT: Yes
[ao-smaug] Spartan training
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (14/200) PAX: Dovetail, Denny’s, Hyzer (13/200) FNGs: None COUNT: 3 CONDITIONS: coldish WARMUP: run to fitness court THE THANG: 2 rounds pulls ups, bar dips, ring hangs, agility. One pax ran while others worked until all pax had done each station twice MARY: yes ANNOUNCEMENTS: Stone Mountain ruck tomorrow COT:frenzy of […]
[ao-sasquatch] Shuttle Run Station
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: Hyzer (12/200), Platypus, SUDS FNGs: None COUNT: 3 CONDITIONS: Cold and clear WARMUP: 50 yard shuttle Run aka ‘suicides’ THE THANG: 1. Five stations approximately 10 yards apart. 2. Do a shuttle Run to each station, read the exercise card and run back to the start 3. Do the correct […]
[ao-yard] Operating while closed
By f3gwinnettbackblast |
AO: ao-yard Q: The Floaties (9/100) PAX: Squid (Ryan Smith), The Floaties (9/100) FNGs: None COUNT: 2 CONDITIONS: cold 🥶 but dry Disclosure: given – hot or cold, rain or shine WARMUP: SSH , LBAC ,TPP, TTT THE THANG: Make as we go Mosey around of the park with stops for 5 Burpies, 20 Dips, […]
Lunges for the Sponges?
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Birdie (6/150), Boardwalk, Harding, Holy Water, Judge Wapner, Luau (15/200) FNGs: None COUNT: 6 CONDITIONS: Low 20s WARMUP: SSHs, LBACs, IWs THE THANG: TABATA- 30 secs of work. 3 secs of rest. 5 sets total. 30 burpee penalty for letting your rock touch the ground. – Curls – Squats – […]
[ao-yard] TSFA
By f3gwinnettbackblast |
AO: ao-yard Q: Saints (12/135) PAX: Skidz, Moen (10/100), Saints (12/135) FNGs: None COUNT: 3 CONDITIONS: 21 degrees and cold WARMUP: SSH, Imperial walkers, windmills, TTT w/ rocking chair THE THANG: 13s b/c T Swift is Fine than Blackjack Squats/merkins – rd. 1 BBSU/Monkey humpers – rd. 2 Run down the street between each exercise […]
[ao-yard-ruck-ops] Snow Day 2.0
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Saints (11/135) PAX: Skidz, Saints (11/135) FNGs: None COUNT: 2 CONDITIONS: 16 degrees and snow/ice WARMUP: nope THE THANG: 2.95 mi ruck to find Skidz car MARY: nope ANNOUNCEMENTS: nope COT: nope
[ao-coliseum] Doesn’t hurt when your numb
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (10) PAX: F3 Stumpjumper – Chip Fesperman, Chef (10) FNGs: None COUNT: 2 CONDITIONS: cool 14⁰ WARMUP: Imperial Walkers, Weed Pickers, Toy Soldiers, Knee Stretches THE THANG: small Accordion 5 merkins each stair landing going up, 10 Squats each stair landing down. 11’s Merkins –> Bobby Hurleys MARY: Freddie Mercury, Rope […]
Popper;s gauntlet, sort of
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie (6/150) PAX: Harding, (Ratatouille), Luau (15/200), F3 Stumpjumper – Chip Fesperman, Birdie (6/150) FNGs: None COUNT: 5 CONDITIONS: freezing cold, frigid 25degree WARMUP: Disclaimer then SSH, Weed Picker, Wind Mills, Imperial Walker, Moroccan Night Club. Then mosey to coupon pile and headed to the parking garage. THE THANG: YHC indicated the […]
[ao-sasquatch] 11 BLIMPS SCRAMBLED
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (11/200), Wham-O, SUDS, Dovetail, Platypus FNGs: None COUNT: 5 CONDITIONS: 25* Warm Up The Thang Start in top parking lot – Burpees and Goblet Squats 11s Mosey bottom lot – Kodiak Count Lunges and Plankjacks 11s Mosey back to top lot – Imperial Walkers and Merkins 11s MARY ANNOUNCEMENTS: […]
[ao-hall-of-justice] Breaking Ice
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: YouTube, Reepacheap, Val, Luau (15/200) FNGs: None COUNT: 4 CONDITIONS: Frigid. 19 wind chill 7 WARMUP: SSH, Weed Pickers, Imperial Walkers THE THANG: Mosey down to pond to escape some wind. Modified DORA. Partnered up. One PAX performs exercises while other moseys around the pond. 100 – Coupon Curls 100 […]
[ao-coliseum] hotbox Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: F3 Stumpjumper – Chip Fesperman, Tums, Chef (10), Gilligan, long haul FNGs: None COUNT: 5 CONDITIONS: 50s and 70s WARMUP: not needed THE THANG: 5 burpees, up the stairs, 5 burpees and back down the stairs. Rinse and repeat. MARY: none ANNOUNCEMENTS: COT: Prayers said and unsaid.
[ao-sandlot] 🥶
By f3gwinnettbackblast |
AO: ao-sandlot Q: Chubbs PAX: Boardwalk, Chubbs FNGs: None COUNT: 2 CONDITIONS: 18 degrees cold :cold_face: WARMUP: 15 count SSH 15 count Copper head squat 9 count little baby arm circles Mosey THE THANG: Circuit 1: Lower Body and Core 1. Bodyweight Squats x 20 2. Lunges x 10 each leg 3. Flutter Kicks x […]
[qsource] Q-Source F.2 Language
By f3gwinnettbackblast |
AO: qsource Q: HuggyBear PAX: Birdie (6/150), Harding, Hyzer (11/200), HuggyBear FNGs: None COUNT: 4 CONDITIONS: Warm & Toasty WARMUP: Latte THE THANG: Language, Leadership. Evolutionary not Revolutionary. The culture denatures words to uselessness. Effective groups have a unique Language. MARY: Shared ANNOUNCEMENTS: SLT Call COT: Jobs, Work
[ao-wolf-den] Keeping Dry with Tabatha
By f3gwinnettbackblast |
AO: ao-wolf-den Q: YouTube PAX: Mutt, Luau (12/200), Tums, Tums FNGs: 1 Tums COUNT: 4 CONDITIONS: Cold and Raining WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Tabatha 12 different exercises, 2 rounds with 1st round 1 minute with 20 second rest, and 2nd round 30 second with 15 second rest. – Burpees – […]
[ao-yard] 2½ minutes (x 18)
By f3gwinnettbackblast |
AO: ao-yard Q: Gables PAX: Squid (Ryan Smith), Motel 6, Saints (10/135), Skidz FNGs: None COUNT: 5 CONDITIONS: light rain WORKOUT: 2:30 – warm-up / stretch 2:30 – lunges 2:30 – flutter kicks 2:30 – crab humpers 2:30 – Rocky Balboa 2:30 – Moroccan nightclub 2:30 – donkey kicks / wall sit 2:30 – cherry […]
[ao-burn] Breakfast Birthday Beat Down
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Denny’s, HuggyBear, Change Order, Dovetail FNGs: None COUNT: 4 CONDITIONS: cold rain WARMUP: ssh, popeye punches,weed pickers, mosey all 15 count THE THANG: The Thang: B-R-E-A-K-F-A-S-T BD BD” for “birthday beatdown”. PAX was asked to stay together at the end of each round for a mosey around the parking lot […]
[ao-coliseum] virtual Q today
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul , E.T. PAX: E.T., long haul FNGs: None COUNT: 2 CONDITIONS: normal January morning WARMUP: no THE THANG: no signed up leader. Decided to ruck the bowl. Good conversation MARY: ANNOUNCEMENTS: COT:
[ao-bluffs] Draw a Card
By f3gwinnettbackblast |
AO: ao-bluffs Q: Toto (1/110) PAX: MC, Double Fault(40/100 posts), Toto (1/110), Shutterfly, Ginger Ale, Meatloaf (064/100), Mutt, T-Bone FNGs: None COUNT: 8 CONDITIONS: mid 30s WARMUP: SSH, Weed Pickers, Moroccan Night Clubs, Michael Phelps THE THANG: Draw a Card and complete reps Hearts: Foxholes Diamonds: Burpees Clubs: Lunges double count Spades: Step ups 4 […]
[ao-yard-ruck-ops] Friday Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Saints (9/135) PAX: Fauci, Skidz, Saints (9/135) FNGs: None COUNT: 3 CONDITIONS: 30 and cold WARMUP: n/a THE THANG: 3.6 mile ruck MARY: n/a ANNOUNCEMENTS: n/a COT: n/a
[ao-hall-of-justice] Miyagi making stuff up
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: Val, Luau (11/200), YouTube FNGs: None COUNT: 4 CONDITIONS: 32 degrees and dry WARMUP: YouTube led this because I was late :man-facepalming: THE THANG: – bear crawl 30 feet then 2 burpees: 10x – Bernie from stage to Humpty Dumpty then sprint back. Do it again, but 2 burpees at […]
[ao-smaug] Ruck
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (11/200) PAX: Lunch Lady, Dovetail, Spit Valve, Denny’s, Hyzer (10/200) FNGs: None COUNT: 5 CONDITIONS:cold WARMUP:na THE THANG:ruck to and a bit up the mountain and back MARY: 25 ruck squats ANNOUNCEMENTS: 1/25 Stone Mountain ruck COT: lunch lady sick kid, spit valve reconciliation
Tool Time at The Tracks – repeat-ish
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Luau (12/200), Chubbs, (Ratatouille) -(73/108), Holy Water, F3 Stumpjumper – Chip Fesperman, Harding FNGs: None COUNT: 6 CONDITIONS: Low-mid 30’s WARMUP: SSH, butt kicks up-downs, hillbillies, mtn man poopers, arm circles OYO while explaining BD format THE THANG: Tool Time EMOM: Every minute, on the minute perform a station, then […]
[ao-sasquatch] Ruck & Abs
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: Wham-O, Platypus FNGs: None COUNT: 3 CONDITIONS: Cold, clear, and gloomy WARMUP: No warm up, just the walk THE THANG: Walk approximately 400m with ruck gear on after each lap remove ruck gear and do 25 reps of an ab exercise: Lap 1: Big boys Lap 2: American Hammers Lap […]
[ao-yard] Couponathon
By f3gwinnettbackblast |
AO: ao-yard Q: Fauci PAX: Fauci, Gilligan, Moen (7/100), Saints (8/135), The Floaties (7/100), 0 FNGs: 1 0 COUNT: 5 CONDITIONS: 30 degrees and windy WARMUP: Mosey to get coupon and return to parking lot, SSH, Windmills, Tie Fighters THE THANG: Each lamppost is a stations. Shoulder or rifle carry coupon between stations. First round […]
[ao-coliseum-ruck-ops] Thursday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Chef (9), E.T. FNGs: None COUNT: 2 CONDITIONS: Chilly WARMUP: NA THE THANG: Pre-ruck 1.5 miles Ruck 2.5 miles MARY: No ANNOUNCEMENTS: COT:
[ao-sterling] Cul de Sac EMOM fun
By f3gwinnettbackblast |
AO: ao-sterling Q: MC PAX: Double Fault(40/100 posts), Meatloaf FNGs: None COUNT: 3 CONDITIONS: probably cold WARMUP: SSH, Moroccan NC, Mosey, THE THANG: Took our coupons over to the cul de sac to do some EMOM stuff: Round 1: EMOM for each of the 5 exercises: Weighted Squats Weighted Lunges Weighted Lateral Lunges Step Ups […]
[ao-sterling] Cul de Sac EMOM fun
By f3gwinnettbackblast |
AO: ao-sterling Q: MC PAX: Double Fault(40/100 posts), Meatloaf FNGs: None COUNT: 3 CONDITIONS: probably cold WARMUP: SSH, Moroccan NC, Mosey, THE THANG: Took our coupons over to the cul de sac to do some EMOM stuff: Round 1: EMOM for each of the 5 exercises: Weighted Squats Weighted Lunges Weighted Lateral Lunges Step Ups […]
[ao-burn] Full deck of cards
By f3gwinnettbackblast |
AO: ao-burn Q: ShortCircuit PAX: The Floaties (8/100), Moen (8/100), Saints (9/135), Dovetail, HuggyBear, Change Order, Finch, Lunch Lady, Popeyes, thetimchappell, Spitvalve FNGs: None COUNT: 11 CONDITIONS:cold WARMUP: ssh, weed picker, THE THANG: draw cards that correspond to exercise on white boards. BBS, mtn Climb, merkins, flutter kicks and run around parking lot. Almost finished […]
[ao-coliseum] Wednesday Heavy Breather
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (8) PAX: Miyagi, Luau (9/200), YouTube, Chef (8), @stumpjumper FNGs: None COUNT: 5 CONDITIONS: 33⁰ WARMUP: LBAC, POOL PISSERS, SEAL CLAPS, OVERHEAD CLAPS, WEED PICKERS, SSH, HEELS TO HEAVEN THE THANG:Accordion up the bowl 5 Merkins at steps wait for 6 Accordion down 5 Squats per steps 5 stations 1. Mosey […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: long haul, E.T. FNGs: None COUNT: 2 CONDITIONS: Cold WARMUP: NA THE THANG: Pre-ruck 1.5 miles Ruck 2.5 miles MARY: No ANNOUNCEMENTS: COT:
Tool Time at the Tracks
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Birdie (6/150), Boardwalk, Harding FNGs: None COUNT: 3 CONDITIONS: Low 30’s WARMUP: SSH, imperial walkers, copperhead squats, weed pickers, short mosey while explaining format THE THANG: Tool Time EMOM: Every minute, on the minute perform a station, then rotate to the next. Every station follows the format: Exercise x reps […]
[ao-sasquatch] Coupon Tuesday
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (8/200), Lunch Lady, SUDS, Prairie Dog (0/100), Dovetail, Wham-O, Platypus FNGs: None COUNT: 7 CONDITIONS: 31* WARMUP: SSH, Weed pickers, Moroccan Night Clubs, Sky stretch and quad stretch, Mosey THE THANG: First round do all the exercises on each cone, pick up the 6, Zamperini to cone #1 as […]
[ao-yard] The whole Yard
By f3gwinnettbackblast |
AO: ao-yard Q: The Floaties (6/100) PAX: Quick Release (3/175), Squeeky, Squid (Ryan Smith), Moen (5/100), Saints (6/135), Fauci, Gilligan, Seminole FNGs: None COUNT: 9 CONDITIONS: 30°F frozen and dry WARMUP: SSH, LBAC, TPP, CS, TTT THE THANG: Mosey around the park with stops Corner 5 Merkins Fountain 20 Dips Stage 25 burpies Bear 🐻 […]
[ao-hall-of-justice] I Love Merkins
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Miyagi, Val, YouTube FNGs: None COUNT: 3 CONDITIONS: Cold WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Mosey down and around the green behind city hall and back toward water fountain play area for first set of exercise, and mosey to corner of Lawrenceville Suwanee and Buford Hwy for […]
[qsource] F1 Disruption
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (8/200) PAX: HuggyBear, Hyzer (8/200), Harding, Luau (8/200) FNGs: None COUNT: 4 CONDITIONS: WARMUP: Coffee THE THANG: Cast the vision for the year. Explain the flow of the study. Discuss DISRUPTION MARY: ANNOUNCEMENTS: COT: Family and work relationships
[2ndf] Atlanta Gladiators Game
By f3gwinnettbackblast |
AO: 2ndf Q: Mutt PAX: Chef (10), YouTube, Luau (15/200), Mutt, Spud, Family Members FNGs: None COUNT: 10 CONDITIONS: Ice! WARMUP: Pizza THE THANG: Hockey Game
[ao-yard-ruck-ops] Ice day ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: The Floaties (6/100) , The Floaties (6/100) PAX: The Floaties (6/100), unnamed Pax (Jr.) and unqualified Pax (Wife) FNGs: None COUNT: 2 CONDITIONS: 33°F mostly wet THE THANG: 5k Visit to the pole that took me out
[ao-bluffs] Let’s keep moving
By f3gwinnettbackblast |
AO: ao-bluffs Q: MC PAX: Mutt, Meatloaf (064/100), Toto (1/110), Double Fault(40/100 posts), MC FNGs: None COUNT: 5 CONDITIONS: chilly willy, clear, a little sleet WARMUP: Motivator (x6); mosey, Michael Phelps, Weed Pickers THE THANG: (5X1) AMRAPs w/ cool down runs in between Round 1: AMRAP for 1 min each: American Hammer | Flutter Kick […]
[ao-coliseum] Friday before the snow
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (8) PAX: Chef (7) FNGs: None COUNT: 1 CONDITIONS: cold WARMUP: LBAC, Pool Pissers, Weed Pickers THE THANG: Accordion down the bowl 10 Incline merkins at each end. Same going up change to 20 squats
[ao-hall-of-justice] Death by Burpees
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Ghost Bomb PAX: Reepacheap, Freud, YouTube, Ghost Bomb, Poseidon FNGs: 1 Poseidon COUNT: 5 CONDITIONS: we barely beat the snow, but we got to use the stage! WARMUP: 8 motivators and the first few minutes of the Death By THE THANG: Death By Burpees- (1 rep on min 1, 2 on min […]
[ao-yard-ruck-ops] Solo Snow Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Quick Release (2/175) PAX: Quick Release (2/175) FNGs: None COUNT: 1 CONDITIONS: 30’s & snowing WARMUP: yea, whatever THE THANG: 4.5 mile ruck enjoying the snow! MARY: warm up afterwards ANNOUNCEMENTS: Always take the path least used. COT: nope
[ao-yard-ruck-ops] More like snow ruck! ❄️
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Saints (5/135) PAX: Gus (Jordan Carpenter), Skidz, Saints (4/135) FNGs: None COUNT: 3 CONDITIONS: 30* with sleet/snow WARMUP: N/A THE THANG: 4.5 miles MARY: N/A ANNOUNCEMENTS: N/A COT: N/A
[ao-smaug] Snow mountain
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (7/200) PAX: Hyzer (6/200) FNGs: None COUNT: 1 CONDITIONS: frozen WARMUP: THE THANG:ruck up the mountain MARY: ANNOUNCEMENTS: COT:yes
[ao-coliseum-ruck-ops] Thursday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Chef (9), E.T. FNGs: None COUNT: 2 CONDITIONS: Very cold WARMUP: NA THE THANG: Pre-ruck 1.5 miles Ruck 2.5 miles MARY: No ANNOUNCEMENTS: COT:
[ao-sasquatch] Leonidas the Terrible
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (8/200), Lunch Lady, SUDS, Dovetail, Platypus, Wham-O FNGs: None COUNT: 6 CONDITIONS: Cold WARMUP: SSH, Good Mornings, Stretches, Mosey THE THANG: Start with a Dragon Run At the top – 50 Lunges, 50 Merkins, 50 squats Run the Dragon Repeat with rep count: 40, 30, 20, 10, 20, 30, […]
Trindy – trial run
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Pipes, Luau (8/200), Birdie (2/150), Harding, Madison FNGs: None COUNT: 5 CONDITIONS: mid-20’s, feels like fuel for the soul. WARMUP: SSH, butt kicks up/downs, copperhead squats, mosey to funky tree… THE THANG: Modified version of Mindy (Which in itself it’s a combination of Murph + Cindy), adapted for this AO […]
[ao-downrange] Meatball’s 6the Year Manniversary
By f3gwinnettbackblast |
AO: ao-downrange Q: Luau (7/200) PAX: Luau (6/200), Birdie (2/150), Ballboy, Birdie, Boomer, Busboy, Dinghy, Flo, Fuzzy Dice, Half-Dozen, Humperdinck, Lotus, Maguire, Meatball, Popper, Saint2O, Scrooge, Sunshine, Tenderfoot, Turk, Utah, Y2K FNGs: 20 Ballboy, Birdie, Boomer, Busboy, Dinghy, Flo, Fuzzy Dice, Half-Dozen, Humperdinck, Lotus, Maguire, Meatball, Popper, Saint2O, Scrooge, Sunshine, Tenderfoot, Turk, Utah, Y2K COUNT: […]
[ao-sterling] Dumb and Dumber
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt PAX: Mutt, Double Fault(40/100 posts) FNGs: None COUNT: 2 CONDITIONS: 24° WARMUP: Walking Mosey THE THANG: 25 slow Squats 25 Merkins 25 curls Step ups Dips Mosey 25 Shoulder press 25 kettle bell swings 25 curls 25 weighted squats LBCs American Hammers Calf raises High plank MARY: dying cockroach, BBSU, Freddie […]
[ao-coliseum] Wednesday Ala Solo
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (4) PAX: Chef (4) FNGs: None COUNT: 1 CONDITIONS: cool 22⁰ WARMUP: not today THE THANG: 2 mile ruck pain stations. 25 Squats and 25 Merkins every 7 minutes 150 total for each Merkins and Squats MARY: no ANNOUNCEMENTS: cold COT: 🥶
[ao-coliseum-ruck-ops] Tuesday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T. FNGs: None COUNT: 1 CONDITIONS: Cold WARMUP: NA THE THANG: Pre-Ruck 1.5 miles MARY: No ANNOUNCEMENTS: COT:
coupon Tuesday
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie (2/150) PAX: Luau (8/200), Pipes, Harding, Boardwalk, Birdie (2/150) FNGs: None COUNT: 5 CONDITIONS: frigid & windy WARMUP: after quick disclaimer, we did Weed Picker, Wind Mills, SSH, Copper Head Squat, Imperial Walker & Moroccan Night Club. Then we moved to the parking garage. THE THANG: 8 cones setup along the […]
[ao-sasquatch] Chutes and Ladders
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: Alan Lyme, Wham-O, Dovetail, Platypus, Hyzer (4/200), Lunch Lady, SUDS FNGs: None COUNT: 7 CONDITIONS: Lambeau Field (frozen tundra) WARMUP: side shuttle hops, arm circles, cotton mouth squats, weed pickers, mozy 1 lap. THE THANG: Round 1 First Ladder: 4 WW3 situps, 8 Overhead Coupon Press, 12 Coupon Curls, 16 […]
[ao-yard] LFG!
By f3gwinnettbackblast |
AO: ao-yard Q: Deuces PAX: Saints (3/135), Quick Release (1/175), Gus (Jordan Carpenter), Squeeky, Skidz, The Floaties (4/100), Coconut, Squid (Ryan Smith), Moen (2/100) FNGs: None COUNT: 10 CONDITIONS: freezing cold 29 degrees WARMUP: Mosey to retrieve coupon, SSHs, TTTs, LBACs, PPs, and mosey one lap around the lawn. THE THANG: *Each exercise x 15 […]
[ao-yard-ruck-ops] ruck in L’ville
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Judge Wapner PAX: Judge Wapner FNGs: None COUNT: 1 CONDITIONS: 20s 1.8 miles with 15 lbs back weight
[ao-sandlot] VQ Chubbs
By f3gwinnettbackblast |
AO: ao-sandlot Q: Chubbs PAX: Boardwalk, Caleb Spicer, Chubbs, Hackeysack, Hyzer (3/200), Luau (4/200), Potter FNGs: None COUNT: 7 CONDITIONS: rainy WARMUP: *Warm-Up (5 minutes) • SSH (Side Straddle Hops) x 25 IC • Merkins x 15 IC • Imperial Walkers x 15 IC • Low Slow Squats x 15 IC (with or without coupon) […]
[ao-coliseum] wet Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: E.T., Chef (3), Moen (1/100), Rocker, long haul FNGs: None COUNT: 5 CONDITIONS: Rainy WARMUP: yes, multiple selected THE THANG: BLIMPS. Sets of 5 in four corners while mosey in-between. Sets of 5 (warm up) exercises in four corners while mosey in-between MARY: yes ANNOUNCEMENTS: site ‘Bakers Dozen” has […]
[ao-burn] Weird Al at the Burn
By f3gwinnettbackblast |
AO: ao-burn Q: Homer (2/150) PAX: Homer (2/150), HuggyBear, Platypus, Dovetail, Finch, Change Order, Cheesesteak, Lunch Lady, Honky Tonk, Brussels FNGs: None COUNT: 10 PLAYLIST: Weird Al Yankovic CONDITIONS: Cold WARMUP: Batwings, Hangover, Weed Picker, Windmill, SSH THE THANG: Mosey and get coupons. We’ll use them soon. Legs: Jelly Legs. Series of Hold Squat, then […]
[ao-wolf-den] 1,000 Reps
By f3gwinnettbackblast |
AO: ao-wolf-den Q: BLART 03/200 PAX: Rocker, Chef (2), Spud, Splat (50/100), Luau (3/200), BLART 02/200, YouTube, CL100 FNGs: None COUNT: 8 CONDITIONS: 34°, windy WARMUP: Mountain Man Poopers, SSH, WEEDPICKERS, little baby arm circles, pool pissers THE THANG: Pacers run up stairs do 10 SSH, runs over to other stairs and does 5 merkins […]
[ao-bluffs] The Wiley Coyote
By f3gwinnettbackblast |
AO: ao-bluffs Q: Splat (50/100) PAX: BLART 03/200, Chef (20), Splat (50/100), Mutt, MC FNGs: None COUNT: 5 CONDITIONS: :cold_face: WARMUP: The Usual THE THANG: We progressed up from 5 reps up to 40. At each new cone, go back to the first and progress back up MARY: No time, but all finished ANNOUNCEMENTS: Blart […]
[ao-coliseum] solo Friday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: long haul FNGs: None COUNT: 1 CONDITIONS: breezey WARMUP: yes THE THANG: mosey to the bowl. BOMBS at top and bottom until time runs out MARY: no time ANNOUNCEMENTS: solo BD COT:
[ao-downrange] Stu’s House of Worship
By f3gwinnettbackblast |
AO: ao-downrange Q: Luau (2/200) PAX: Luau (2/200), Caroline, IKEA, MillerTime, NRA, Stu, Tumbleweed FNGs: None COUNT: 7 TITLE: Stu’s House of Worship AO: Windjammer When: 2025-01-03 QIC: Stu PAX (7): Caroline, IKEA, Luau (2/200), MillerTime, NRA, Stu, Tumbleweed PREAMBLE: From the pre-blasts: 1. Palma non sine pulvese = No reward without effort 2. Carpe […]
[ao-yard-ruck-ops] Bert & Ernie Ruck DTL
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Saints PAX: Skidz, Saints FNGs: None COUNT: 2 CONDITIONS: 30* & chilly WARMUP: n/a THE THANG: 3.79 mile ruck MARY: n/a ANNOUNCEMENTS: n/a COT: n/a
[ao-smaug] Start the new year right
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (3/200) PAX: Lunch Lady, Dovetail, Hyzer (2/200), Spit Valve FNGs: None COUNT: 4 CONDITIONS: cold WARMUP: SSH, copperhead squats THE THANG: mosey to other parking lot, suicides between 20 parking spaces. 5 squats on one side 5 merkins at each next parking space (100 reps total of each). Run to fitness […]
[ao-hall-of-justice] Danger Close
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Reepacheap, YouTube, Freud, Val FNGs: None COUNT: 4 CONDITIONS: Balmy (per Freud) WARMUP: Copperhead Squats and 10 Burpees THE THANG: Pearls on a String – Running with exercises between. Completed 40 or 50 burpees, 60 or 70 Merkins, lots of BBSU, various squats, lunge walking, and other exercises. MARY: All […]
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T. FNGs: None COUNT: 1 CONDITIONS: Cold WARMUP: NA THE THANG: Pre-Ruck 1.5 miles Ruck 2.5 miles MARY: No ANNOUNCEMENTS: COT:
[ao-yard-ruck-ops] post beatdown run in a dark
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: The Floaties (1/100) PAX: Squeeky, Vespa FNGs: None COUNT: 3 CONDITIONS: 28° 🥶 WARMUP: none THE THANG: RJP run ANNOUNCEMENTS: Proposal for Floaties name change into a Center Pole
[ao-sasquatch] Billy Madison
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (2/200) PAX: Hyzer (1/200), Platypus, Dovetail, SUDS FNGs: None COUNT: 4 CONDITIONS: Cold WARMUP: Mosey THE THANG: Billy Madison – 15 reps at each “grade”. Do 1st, then 1st and 2nd, then 1st, 2nd, and 3rd and so on as far as you can in 40 minutes MARY: NA ANNOUNCEMENTS: Happy […]
2.5 Miles with Stations
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (1/150) PAX: Birdie, Homer (1/150), Chubbs FNGs: None COUNT: 3 Cold. Did 2.5 mile route with 5×10 merkin stations and 5×10 squat stations. Good conversation. Glad to have Chubbs join us in Duluth.
[ao-yard-ruck-ops] Tribble Mill Trail Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: The Floaties (2/100) PAX: The Floaties (2/100), unnamed Pax (Jr) and unqualified pax(wify) FNGs: None COUNT: 2 CONDITIONS: cold WARMUP: none THE THANG: half on the unpaved and half paved trail 3.5 miles total Weight vest, wrist weights and 2x 5lb in hands (lesson learned from last time)
[ao-downrange] New Years Day at Black Widow (Widow Maker)
By f3gwinnettbackblast |
AO: ao-downrange Q: Ha-ha PAX: Radar, Boardwalk, Luau (263/200), Fireball, Animal, Birdie, Cross Check, Homer (0/150), T-Bone, Double Fault(40/100 posts), Ha-ha, Flo FNGs: None COUNT: 27 CONDITIONS: didn’t keep 27 men away WARMUP: nope. Mosey to bottom of Widow Maker hill. Noting the manhole cover for those new to the WidowMaker THE THANG: HaHa ha […]
[ao-coliseum] Happy New Year
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (1) PAX: E.T., BLART 131/100, Chef (254) FNGs: None COUNT: 3 CONDITIONS: Cold 40⁰ WARMUP: we didn’t THE THANG: 9 mile ruck on the Sugar Hill Greenway.
[ao-burn] 20 25’s
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: The Floaties, Dovetail, HuggyBear, Cheesesteak, Finch, Hyzer (178/150), Popeyes FNGs: None COUNT: 7 CONDITIONS:cold WARMUP:SSH,windmill, weed picker, dirty rockets, mosey to coupon pile THE THANG:FMOB – Five minutes of Burpees < 40 Hell No 40-65 So-So “65 more AROO! 2025’s Split pax into tow groups. Groups rotate between two exercises. […]
Last Tracks of 2024
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (122/100) PAX: Boardwalk, Birdie, Homer (121/100) FNGs: None COUNT: 3 CONDITIONS: not too cold not too warm. PLAYLIST: Weird Al Yankovic WARMUP: yep THE THANG: At steps by city hall. Jelly Legs At festival steps. Merkins five ways followed by karaoke using steps Repeat At rock pile. TABATA rock work. Slowsy […]
[ao-yard] MABA PYRAMID
By f3gwinnettbackblast |
AO: ao-yard Q: The Floaties PAX: Saints, Skidz, Moen, Fauci, Motel 6, Luau (262/200), Quick Release (179/175), Squid (Ryan Smith) FNGs: None COUNT: 9 CONDITIONS: Misty 50s WARMUP: SSH, LBAC, TPP, TTT, WM THE THANG: MABA PYRAMID 15 burpies lap 20 burpies lap 25 burpies lap 20 burpies lap 15 burpies lap 5 burpies lap […]
[ao-yard-ruck-ops] Rhodes Jordan Ruck
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: The Floaties PAX: The Floaties FNGs: None COUNT: 1 + wify CONDITIONS: perfect 60° dry and 🌞 WARMUP: none THE THANG: 5 miles around of the lake with weighted vest, arm weights and 2 x 15lb dumbbells.💪🏼 Quit on dumbbells after 2 miles. 👎🏻
[ao-sandlot] Skipping Leg Day
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Potter, Hyzer (176/150), Boardwalk, Mutt, Luau (261/200), Ol’ Roy FNGs: None COUNT: 6 CONDITIONS: High 40s. Clear. WARMUP: SSHs. Moroccan Night Clubs. Michael Phelps. Imperial Walkers. THE THANG: PAX have 40 seconds to complete the goal reps (or do as many as possible in those 40 secs), then 20 seconds […]
[ao-burn] 21 Blackjack
By f3gwinnettbackblast |
AO: ao-burn Q: HuggyBear PAX: Finch, thetimchappell, Denny’s, HuggyBear FNGs: None COUNT: 4 CONDITIONS: Black Jack WARMUP: SSH, TTT, Windmills, Arm Circles, Reverse, Moroccan Night Clubs, Seal Claps, THE THANG: Black Jack, 21, BigBois down, Merkins Up. MARY: Ring of Fire ANNOUNCEMENTS: None. COT: Prayers for Returning PAX and those who have lost loved ones […]
[ao-wolf-den] Wedding Crashers
By f3gwinnettbackblast |
AO: ao-wolf-den Q: BLART 130/100 PAX: Luau (261/200), YouTube, Mutt, BLART 130/100 FNGs: None COUNT: 4 CONDITIONS: Cold, damp WARMUP: pool pissers, little baby arm circles, SEAL CLAPS, WEEDPICKERS, Mountain Man Poopers. THE THANG: 45 sec on, 17 sec rest Round 1 – Coupon squat – LBCs – overhead press – big boy situps – […]
[ao-yard] Potpourri of Parking Deck Exercises
By f3gwinnettbackblast |
AO: ao-yard Q: Homer (120/100) PAX: Moen, Homer (120/100), The Floaties, Dale Martin – The Cheese, Crack, Skidz, Squid (Ryan Smith), Saints, Fauci, Double Dribble, Yard Dog FNGs: 1 Yard Dog COUNT: 11 PLAYLIST: Weird Al CONDITIONS: not raining but we chose the close confines of the parking deck to keep proximate and push ourselves. […]
[ao-hall-of-justice] Around Suwanee with a Pack
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (120/100) PAX: Val, spayne28, Homer (119/100) FNGs: None COUNT: 3 Good walk. Good talk
[ao-bluffs] Fun Friday
By f3gwinnettbackblast |
AO: ao-bluffs Q: BLART 129/100 PAX: Oshkosh, Double Fault(40/100 posts), Deep Dish, Luau (260/200), Splat (50/100), T-Bone, BLART 129/100, MC, Shuffler FNGs: 1 Shuffler COUNT: 9 CONDITIONS: Cold & MISTY WARMUP: LITTLE BABY ARM CIRCLES, POOL PISSERS, OVERHEAD CLAPS, SEAL CLAPS, MOUNTAIN MAN POOPERS, SSH THE THANG: Thing 1 = Four Corners – complete corner […]
[ao-sasquatch] Ruck the Park 12/27
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Platypus, SUDS FNGs: None COUNT: 2 CONDITIONS: 38* WARMUP: N/A THE THANG: 1.7 Mile Ruck (Blue to Red to White to Yellow To White to Blue) COT: Prayer wisdom for SUDS; Prayers for my son Cade
[ao-yard] Day after Christmas 🎄
By f3gwinnettbackblast |
AO: ao-yard Q: The Floaties PAX: Squeeky, Squid (Ryan Smith), Chelsea, Mule (4/50), Crack, Regrt, , Welcome Bottom Shelf FNGs: 1 Welcome Bottom Shelf COUNT: 8 CONDITIONS: Chilly and Windy WARMUP: SSH , Burpies, TTT, LBC, PP THE THANG: Mosey to the stage. Burpies Mosey to the arches. Burpies Round one with coupon Bent over […]
Boxing Day 2024
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Boardwalk, Birdie FNGs: None COUNT: 2 CONDITIONS: Clear. 40°F. WARMUP: Side Straddle Hops, Moroccan Nightclubs, Michael Phelps, Hangovers, and Windmills. Mosey to rock pile via the library. THE THANG: If Boxing Day was celebrated in America, it would likely be a tribute to Rocky, so we celebrated the holiday at […]
[ao-sasquatch] Santa’s Gift Bag
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Lunch Lady, SUDS, Dovetail, Wham-O, Platypus FNGs: None COUNT: 5 CONDITIONS: 30* The Thang 1 Santa’s Ladder Start at 1st position: Mosey the dragon to the 2nd position -5 burpees Mosey Back to start, back to 2nd position. -4 burpees. Etc… etc… down to 1 burpees. Once finished, circle up […]
[ao-yard] 12 days of Christmas 🎄
By f3gwinnettbackblast |
AO: ao-yard Q: Saints , Hyzer (175/150) PAX: Hyzer (175/150), Crack, Bale, Moen, Skidz, The Floaties, Fauci, Judge Wapner, Quick Release (178/175), Saints, Squid, Chelsea FNGs: 1 Chelsea COUNT: 12 CONDITIONS: 27* :cold_face: WARMUP: Mosey. SSH. Windmills. Imperial walkers. LBAC. Pool pisser. THE THANG:Twelve exercise of Christmas.In the style of the song twelve days of […]
[ao-coliseum-ruck-ops] Solo Tuesday
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T. FNGs: None COUNT: 1 CONDITIONS: 27 cold WARMUP: THE THANG: 1.5 mile pre-ruck 2.5 mile ruck MARY: no ANNOUNCEMENTS: Peace on earth COT: Prayers for all F3 PAX
[ao-hall-of-justice] 12 Days of Christmas repeat
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Birdie PAX: Reepacheap, YouTube, Birdie FNGs: None COUNT: 3 CONDITIONS: freezing cold WARMUP: after disclaimer, quick mosey around the center of the park and stopped at the big Christmas Tree for Weed Picker, Wind Mills, SSH, Mountain Man Pooper, Imperial Walker & Moroccan Night Club. THE THANG: YHC handed the weinke for […]
[ao-sandlot] Tour d’Norcross Part Deux
By f3gwinnettbackblast |
AO: ao-sandlot Q: Homer (118/100) PAX: Homer (118/100), Boardwalk, Hyzer (174/150), Dovetail, Luau (259/200), Hackeysack FNGs: None COUNT: 6 CONDITIONS: cold but not too bad WARMUP: hangovers, windmill, baby arm circles, SSH THE THANG: Mosey to Veteran Park – 10 Merkins, 10 LBCs at random spots along the way. One Burpee train tax 7s step […]
[ao-bakers-dozen] Run Rudolph Run
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Mutt PAX: G String, Toto (56/110), Mutt, Black bird (105/120), Nugget FNGs: None COUNT: 5 CONDITIONS: 26° WARMUP: SSH, LBAC, Seal Claps, Weed Pickers, Michael Phelps, Mosey THE THANG: Every Christmas song is a lap and a reset on whatever exercise you are on 10 Jillian Michaels 20 Burpees 30 Foxholes 40 […]
[ao-wolf-den] Spud’s second Q
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Spud PAX: Luau (263/200), Fireball, Mutt, Birdie, Chef (254), YouTube, Spud, (Ratatouille) -(73/108) FNGs: None COUNT: 8 CONDITIONS: Cold WARMUP: LBAC, Pool Pissers, Weed Pickers THE THANG: 3 rounds of card deck Tabata, pick a card and do the exercise for a minute. Each round was 7 exercises with a mosey to […]
[ao-burn] Twelve exercise of Christmas
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: HuggyBear, Crack, Dovetail, Finch, Change Order, @shortcircut FNGs: None COUNT: 6 CONDITIONS:cold 33 WARMUP: 12 SSH, Abe Bogoda, weed-picker, dirty rockets mosey to block pile. THE THANG:Twelve exercise of Christmas. In honor of December 12th In the style of the song twelve days of Christmas Pax advanced one station and […]
[ao-hall-of-justice] Rockin’ Around the Christmas Pond
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: HuggyBear, Miyagi, YouTube, Reepacheap, Val, The Floaties, Ghost Bomb, Cross Check, Luau (258/200), Freud FNGs: None COUNT: 10 CONDITIONS: Cold and Humid WARMUP: Train made a visit during the disclaimer, so we paid the 5 burpee tax. Then we did a Motivator x 7. THE THANG: Rockin’ Dora Partner up […]
[ao-bluffs] 12 Days of Christmas
By f3gwinnettbackblast |
AO: ao-bluffs Q: G String PAX: Deep Dish, Mutt, Double Fault(40/100 posts), MC, T-Bone, Nugget FNGs: None COUNT: 7 CONDITIONS: 40 and Dry WARMUP: SSH, Tumbleweeds, LBAC’s, Pool Pissers, Morrocan Night clubs, Imperial Walkers, and a short Mosey THE THANG: 12 Days of Christmas. Pax draw 1 workout from a pile at random and we […]
[ao-burn] F3 Chess
By f3gwinnettbackblast |
AO: ao-burn Q: Short Circuit PAX: Lunch Lady, Dovetail, Hyzer (173/150), HuggyBear, Catan, Change Order, Popeyes, Short Circuit, Reepacheap, MC, Cheesesteak, Sparky, Spit Valve, Trenchfoot FNGs: 3 Sparky, Spit Valve, Trenchfoot COUNT: 14 CONDITIONS: mild WARMUP: a few THE THANG: Exercises and reps associated with pieces and board locations from recent world championship chess match […]
[ao-coliseum] solitare, all the cool kids go somewhere else.
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (244) PAX: Chef (244) FNGs: None COUNT: 1 CONDITIONS: cold WARMUP: LBAC, Pool Pissers, Weed Pickers THE THANG: rucked to pond and around, pulled a card every 5 minutes and did exercise. MARY:nope ANNOUNCEMENTS: none COT: everyone’s health
[ao-smaug] Friday run
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (173/150) PAX: Denny’s, Hyzer (173/150) FNGs: None COUNT: 2 CONDITIONS:cold WARMUP:run THE THANG:run MARY: ANNOUNCEMENTS: Merry Christmas! COT:yep
[ao-coliseum-ruck-ops] Thursday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Chef (251), long haul FNGs: None COUNT: 3 CONDITIONS: cold WARMUP: na THE THANG: 1.5 mile pre-ruck 2.5 mile ruck MARY: no ANNOUNCEMENTS: COT: prayers for travelers
Die Hard at the Tracks
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (118/100) PAX: Luau (256/200), Cross Check, Harding, Birdie, Homer (117/100) FNGs: None COUNT: 5 CONDITIONS: Perfect, though I did decide to move off the wet turf and to the dry parking deck. Felt more like Nakatomi Plaza anyway. WARMUP: To the tunes of Bach’s Concerto No. 3 in G Major, BWV.1048: […]
[ao-yard] Run Dora Run
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (176/175) PAX: Squeeky, The Floaties, Trike, Saints, Moen, Skidz, Deuces, Quick Release (176/175), Fauche, The Babe, Squid FNGs: None COUNT: 11 CONDITIONS: Mid 40’s WARMUP: SSH, Copperhead Squats, TTT w/ rocking chair, LBAC, Pool Pissers THE THANG: Round #1: Dora PAX partnered up as we moseyed to fountain. Combined reps: […]
[ao-sasquatch] Kettlebell, er i mean coupon work
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (173/150) PAX: Dovetail, Wham-O, SUDS, Platypus, Lunch Lady, Hyzer (172/150), Partybowl FNGs: None COUNT: 7 CONDITIONS: cool WARMUP: 5 count motivators, weed pickers, michael phelps, mosey THE THANG: 21-15-9 coupon swings, goblet squats, curls standing skull crushers, hanging squat snatch 5-3-3 coupon (or part of coupon or dumbbell) turkish get ups. […]
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Caesar, Chef (230), @detention @sensei FNGs: None COUNT: 5 THE THANG: E.T. Chef (230) preruck. Whole group 2 5 ruck
[ao-coliseum] A Bowl Full of B.L.I.M.P.S.S.S & Coupons
By f3gwinnettbackblast |
AO: ao-coliseum Q: Luau (255/200) PAX: Asa Albright, Luau (255/200), YouTube, Chef (244) FNGs: None COUNT: 4 CONDITIONS: -46 and foggy WARMUP: -LBACs -PPs -TTTs -Windmills THE THANG: Thang 1: A Bowl full of B.L.I.M.P.S.S.S. Starting at the lowest turf level of the bowl at 1 end. Complete each of the following exercises at each […]
Eye on the coupon
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Luau (255/200), Birdie, Harding FNGs: None COUNT: 3 WARMUP SSH, mtn poopers hillbillies weed pickers THE THANG Format: 4 exercise stops. MOT: Mosey to coupon, Bernie away from coupon. Ex 1 > mosey to coupon > Ex 2 > Bernie away from coupon > Ex 3 > mosey to coupon […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Chef (244) FNGs: None COUNT: 2 CONDITIONS: cool WARMUP: na THE THANG: 1.5 mile pre-ruck 2.5 mile ruck MARY: ANNOUNCEMENTS: COT: Prayers for PAX with health challenges. Kids with final exams.
[ao-sasquatch] Egyptian DORA
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (170/150), SUDS, Lunch Lady, Boardwalk, Dovetail, Platypus, Wham-O FNGs: None COUNT: 7 CONDITIONS: 48* Clear Skies Warm Up: SSH, Moroccan Night Clubs, Copperhead Squats, windmills, mosey Thang 1: Exercises are: – Cone 1 – one side parking it – Squats (25) – Cone 2 – 1/4 way – Merkins […]
[qsource] The Building Of Effective Organizations
By f3gwinnettbackblast |
AO: qsource Q: Dovetail PAX: Hyzer (170/150), Dovetail, Denny’s FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:The Glue that Holds an Effective Organization Together: – Relationships, not rules (effective organizations are built on trust and mutual understanding) The Organizational Chart of an Effective Organization: – A flexible, amorphous conglomeration of Dynamic Teams (flat structure with […]
[ao-bakers-dozen] Get into the groove EMOM & AMRAP
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Patrick Krier PAX: G String, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: wet WARMUP: 25 side straddle hops and 5 inchworms THE THANG: 20 minutes EMOM: – 5 each lateral to curtsy lunges (10 total) – 5 each side plank switch w/ dips (10 total) – 5 each push up w/ plank […]
[ao-yard] The 25
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (175/175) PAX: Chew bone, Crack, Dale Martin – The Cheese, Mule (1/50), Quick Release (175/175), Saints, Squeeky, The Floaties, Squid, Moen FNGs: 1 Moen COUNT: 10 CONDITIONS: Mid 30’s … Perfect weather! WARMUP: SSH, TTT w/ rocking chair, Copperhead squats, Pool pissers, Moroccan night club. Mosey to church, pick up […]
[ao-wolf-den] WolfPAX Challenge #1 (4Q24)
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Luau (252/200) PAX: Mutt, YouTube, (Ratatouille) -(73/108), Chef (234), Luau (252/200) FNGs: None COUNT: 5 CONDITIONS: Chilly, but not too chilly for Mutt to break out the Buford Green Wolf Den shirt. WARMUP: SSHs, Windmills, TTTs, LBACs THE THANG: We had an open Q slot, so I used this opportunity to reveal […]
[ao-coliseum] solo
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (244) PAX: Chef (244) FNGs: None COUNT: 1 CONDITIONS:cool WARMUP: LBAC, POOL PISSERS, WEED PICKERS, SSH THE THANG: ruck down and around the pond, every 5 minutes stop and do 20 merkins and 20 squats
[ao-bluffs] MC’s Greatest Hits (and respect Q)
By f3gwinnettbackblast |
AO: ao-bluffs Q: MC PAX: Meatloaf (064/100), Deep Dish, Double Fault(40/100 posts), T-Bone, Mutt, MC FNGs: None COUNT: 6 CONDITIONS: 32 but dry WARMUP: Moroccan Night Club, back twisties, mosey, wind mill THE THANG: We lined up at the curb w/ MC’s favorite coupons and YHC told the PAX that there were 5 exercise and […]
Winter is coming… again.
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Luau (251/200), (Ratatouille) -(73/108), Harding, Boardwalk, Birdie FNGs: None COUNT: 5 CONDITIONS: Winter is back… again! 33F low breeze. WARMUP ssh (to wait for late arrivals to join us), mosey to stairs by city hall. Imperial walkers, windmills, high knees up/downs. 11’s at stairs: Top: Bonnie Blair’s (alpha) Bottom: dips […]
[ao-smaug] Back at it
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (168/150) PAX: Hyzer (167/150), Dovetail, Denny’s, Lunch Lady FNGs: None COUNT: 4 CONDITIONS: cold and dry WARMUP: run THE THANG: 25 minutes on some fitness court circuits MARY: run ANNOUNCEMENTS: Stone Mountain Christmas parade and festival COT: work, family, season
[ao-hall-of-justice] Be Still and Know…
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: Miyagi, Val, Luau (251/200), Freud, Reepacheap, YouTube, Cortado FNGs: 1 Cortado COUNT: 7 CONDITIONS: “warm and balmy” (actually 33 degrees Fahrenheit) WARMUP: side straddle hops, arm circles, hip circles, windmills, copperhead squats THE THANG: mosey to different spots at the park. Spot 1: 1 minute elbow plank, 1 minute Al […]
[ao-wolf-den] YouTube Bday Q B-53
By f3gwinnettbackblast |
AO: ao-wolf-den Q: YouTube PAX: YouTube, (Ratatouille) -(73/108), Birdie, Chef (234), Spud, BLART 128/100, Splat (50/100), Luau (248/200) FNGs: None COUNT: 8 CONDITIONS: Freezing WARMUP: Moroccan Night Club, Weed Picker, Motivator THE THANG: YHC 53rd birthday, did a 4 corner exercises, starting with 13 for a total of 53. – Round 1 – Burpees – […]
[ao-yard] Magic 8 ball
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Chew bone, Gus (Jordan Carpenter), Quick Release (173/175), Squid (Ryan Smith), The Floaties, Trike, jazzyg FNGs: None COUNT: 8 CONDITIONS:cold WARMUP:stuff THE THANG: magic 8 ball workout MARY: ANNOUNCEMENTS: COT:
[ao-coliseum-ruck-ops] Quiet Time
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (234) PAX: Chef (234) FNGs: None COUNT: 1 CONDITIONS: chilly THE THANG: 2.5 mile ruck
[ao-sasquatch] Twelve exercises of Christmas
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Platypus, Dovetail, Hyzer (166/150), Lunch Lady, Prairie Dog (79/100), SUDS, Wham-O, @partybowl FNGs: None COUNT: 8 CONDITIONS:cold 33 WARMUP: 12 SSH, weed picker, good mornings, windmills, mosey THE THANG:Twelve exercise of Christmas. In honor of December 12th In the style of the song twelve days of Christmas Pax advanced one […]
[ao-sterling] Your choice: Tabata or Mt Sterling? Why not both?
By f3gwinnettbackblast |
AO: ao-sterling Q: MC PAX: Mule (8/50 – 3/15lbs – 245), Meatloaf (064/100), Shutterfly FNGs: None COUNT: 4 CONDITIONS: Snazzy WARMUP: Mosey, butt kickers, high knees, weed pickers, Michael Phelps THE THANG: We didn’t have a Q, so this was on the fly. I was thinking we could do either a Tabata or Mount Sterling […]
[ao-burn] Grand Slam Special | Denny’s VQ
By f3gwinnettbackblast |
AO: ao-burn Q: Denny’s PAX: Hyzer (165/150), Popeyes, Cheesesteak, Change Order, Catan, Denny’s, Finch, Dovetail, HuggyBear, Short Circuit, JazzyG, FNGs: None COUNT: 11 CONDITIONS: Smothered & Covered (Wet&Rainy) WARMUP: Over Easy (Squats, Lunges, LBAC & Reverse) THE THANG: Bacon :bacon: Merkins -15 Coupon Curl – 15 Coupon Lunge – 15 BBS – 15 Coupon OH […]
[ao-coliseum] a group effort
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (234) , Chef (234), Quick Release (172/175), Luau (249/200) PAX: Quick Release (172/175), Luau (249/200), Chef (234), YouTube, Holy Water, @StumpJumper FNGs: None COUNT: 6 CONDITIONS:Breezy 52⁰ WARMUP: LBAC, SSH, Weed Pickers w/ back stretch, Imperial Walkers, THE THANG: Ring of Fire 10x Decline Merkins 10 Dips 10 Step Ups 10 […]
Never miss an month
By f3gwinnettbackblast |
AO: ao-tracks Q: Pipes PAX: (Ratatouille) -(73/108), Birdie, Boardwalk, Luau (251/200), Pipes, @StumpJumper FNGs: None COUNT: 6 CONDITIONS: Damp and strangely warm-ish. WARMUP: 1. Side Straddle Hops 2. Weed pickers 3. Imperial walkers 4. LB Arm Circles 5. Mosey to Library THE THANG: Pair up to knock out all the Merkins. 1 pax starts pushing, […]
[ao-sasquatch] Ruck + beatdown
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Wham-O, Hyzer (166/150), Platypus, Dovetail, Prairie Dog (79/100), HuggyBear, @partybowl FNGs: 1 @partybowl COUNT: 7 CONDITIONS: drizzle Ruck + Cards ANNOUNCEMENTS: qsource COT: prayers said and heard
[ao-hall-of-justice] Rocket Mile
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: YouTube, Miyagi, JazzyG (down range from Birmingham) FNGs: None COUNT: 3 CONDITIONS: Cool WARMUP: Moroccan Night Club, Weed Picker, SSH THE THANG: Draw a rocket, by going down around greens behind city hall and back all they to corner of Lawrenceville Suwanee and Buford Hwy. Pax did a total of […]
[ao-bakers-dozen] Gambler
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: BLART 129/100 PAX: Patrick Krier, G String FNGs: None COUNT: 3 CONDITIONS: rain WARMUP: SSH, WEEDPICKERS, pool pissers, little baby arm circles, overhead claps THE THANG: Cards Ace =14 Jokers = 50 SSH Clubs – Coupon Squat Diamond – Overhead Press with Coupon Hearts – Curls with Coupon Spades – Mekins MARY: […]
[ao-downrange] 6 years in the Gloom
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (117/100) PAX: Birdie, Popper, Homer (116/100), BallBoy, Meatball, PuffDaddy, Spackle, Sunshine, mcrackin, maguire, FNGs: None COUNT: 10 CONDITIONS: not raining and promised to keep everyone dry. No back to wet pavement today! WARMUP: batwings, hangover, ssh THE THANG: partner up for 11s. Partner 11s across parking lot. Meeting partner in middle […]
[qsource] Q-Source 4.9 Missionality (Team)
By f3gwinnettbackblast |
AO: qsource Q: HuggyBear PAX: Hyzer (164/150), Dovetail, Denny’s, HuggyBear FNGs: None COUNT: 4 CONDITIONS: Warm and Loud WARMUP: Yelling over the Tuba THE THANG: discussing Mission for Teams MARY: Seeing Popeyes ANNOUNCEMENTS: Dennys VQ Wednesday COT: Closed.
[ao-sandlot] Zachary Tellier Hero Workout
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Boardwalk, Chubbs, Hackeysack FNGs: None COUNT: 3 CONDITIONS: Mid 40s and wet. No rain during the workout though. WARMUP: Mosey (big loop) with SSHs, MNCs, IWs. THE THANG: Do the thang and add a new exercise each round. Run a lap between rounds. 10 Burpees 10 Burpees 25 Merkins 10 […]
[ao-coliseum] Monday Wet
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (234) PAX: Gilligan, long haul, Chef (234) FNGs: None COUNT: 3 CONDITIONS:48⁰ stopped raining WARMUP: LBAC, POOL PISSERS, WEED PICKERS, WINDMILLS THE THANG: 11’s in the alley Merkins –> Bobby Hurleys BOMBS in the bowl. 2 Buepees, 10 everything else bottom and top. Slowsy around the pond. MARY: none ANNOUNCEMENTS: none […]
[ao-sasquatch] The Henderberg
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Prairie Dog (78/100), Wham-O, Hyzer (164/150), Lunch Lady, Dovetail, Platypus FNGs: None COUNT: 6 CONDITIONS: 30s Warm-o-Rama: SSH, Weed Picker, Moroccan Night Club, Imperial Walker Thang 1: BLIMPS – Start 10 sets of each and mosey around the parking lot. – Burpee, Lunge, Imperial Walkers, Merkins, Plank Jacks, Squats – […]
[ao-downrange] Is this BlackOps?
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (116/100) PAX: Val, Hyzer (163/150), HuggyBear, Homer (115/100) FNGs: None COUNT: 4 Cold Conditions. 4 pax decided to get together for a shieldlock ruck, but contemplated the question: Is this a Black-ops at what appears to be a most excellent AO? Once side of the river is Gwinnett and one side […]
[ao-sterling] 100% Weak Sauce Beatdown
By f3gwinnettbackblast |
AO: ao-sterling Q: Double Fault(40/100 posts) PAX: Double Fault(40/100 posts), BLART 126/100, G String, MC, Splat (50/100), Mutt, Nugget FNGs: None COUNT: 7 CONDITIONS: Very Cold WARMUP: Mosey, Motivator Weed Pickers Seal Claps LBAcircles Pool Pissers Michael Phillips THE THANG: 100 oyo of Merkins, squats, BBS, SSH, Raise Roof, lunges MARY: Alphabet of Death ANNOUNCEMENTS: […]
[ao-coliseum-ruck-ops] Turkey Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Chef (230), E.T., Luau (246/200), YouTube, (Ratatouille) -(73/108) FNGs: None COUNT: 5 CONDITIONS:cold and wet THE THANG: 9 mile ruck
[ao-hall-of-justice] COLD Christmas Time
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Chef (230) PAX: Coconut, Chef (230), Luau (246/200), Reepacheap, Ghost Bomb, YouTube, Freud FNGs: None COUNT: 7 CONDITIONS: Chilly 24⁰ and clear WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Weed Pickers, SSH THE THANG: Tabata 1 min exercise with MOT to Berlin wall and bacl Shoulder taps Sumo Squats SSH Merkin […]
12 Days of Christmas BD
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: H2O (137/130), (Ratatouille) -(73/108), Luau (245/200), Harding, Birdie FNGs: None COUNT: 5 CONDITIONS: balmy 45 & mist WARMUP: After a quick disclaimer we moseyed to the side of city hall for Weed Picker, Wind Mills, SSH, Hangover, Hillbilly & Moroccan Night Club. Then moseyed back to the steps next to […]
[ao-coliseum-ruck-ops] Misty Thursday Morning
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: BLART 124/100, Chef (230) FNGs: None COUNT: 2 CONDITIONS: moist 48⁰ THE THANG: 2.4 mile ruck
[ao-coliseum] Luau’s Imprompt-Q
By f3gwinnettbackblast |
AO: ao-coliseum Q: Luau (244/200) PAX: Luau (244/200), Holy Water, Detention FNGs: None COUNT: 3 CONDITIONS: Very Cold (~25 degrees) WARMUP: SSH, TTT, LBAC, PP THE THANG: Thang 1:Coliseum’s Ring of Fire consisting of the following: 5 Dips, run the stairs 5 Derkins, run the stairs 5 Burpee Box Jumps, run the stairs Quick 10 […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Harding, BLART 126/100, Chef (230), long haul FNGs: None COUNT: 5 THE THANG: pre-ruck E.T. Chef (230) 1.5 mile Ruck 2.5 mile COT:
[ao-yard] Burpee run with Dora
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Asa Albright, Coconut, Lecter (110/125), Quick Release (171/175), Skidz, The Floaties (AO-Yard), Siminole FNGs: None COUNT: 7 CONDITIONS: frickin cold WARMUP: it was too cold THE THANG: slow run stopping frequently to do 5 burpees Dora with 5 exercises picked by pax Box cutters, goblet squats, merkins, curls, can’t remember […]
[qsource] Q4.8 Accountability (TEAM)
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (161/150) PAX: Hyzer (160/150), Denny’s, Dovetail, HuggyBear FNGs: None COUNT: 4 CONDITIONS: WARMUP: THE THANG: Q applies the Team’s objective measures of performance to the Members by setting high Standards and maintaining them through Enforcement and Consequence. A team needs collective accountability just as a HIM needs it. MARY: ANNOUNCEMENTS: COT:
It’s Too Cold
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Birdie, Boardwalk, Luau (242/200) FNGs: None COUNT: 3.5 CONDITIONS: Cold af (high 20s and slight wind) but clear WARMUP: SSHs, WMs, IWs, MNCs THE THANG: Do the thang and add a new exercise each round. Run a lap between rounds. 10 Burpees 10 Burpees 25 Merkins 10 Burpees 25 Merkins […]
[ao-hall-of-justice] Warming Up FIRESIDE
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: YouTube, Holy Water, Val FNGs: None COUNT: 3 CONDITIONS: Not as cold as Nebraska WARMUP: SSH THE THANG: FIRESIDE on Half Baked Hill F – Forward Bear Crawl I – Incline Merkins x 20 R – Reverse Bear Crawl E – Entrail Poopers x 30 (Wide stance squat – made […]
[ao-bakers-dozen] 11’s with a Twist
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: G String PAX: BLART 122/100, Patrick Krier FNGs: None COUNT: 3 CONDITIONS: 30’s and clear WARMUP: SSH, Tumbleweeds, Michael Phelps, and Mosey THE THANG: 11’s with a Twist. 4 rounds of 11’s. Round 1: Squats and Hillbillies Round 2: Dips and Step-ups Round 3: Merkins and Bobby Hurleys Round 4: American Hammers […]
[ao-sandlot] Brr Killer Bs
By f3gwinnettbackblast |
AO: ao-sandlot Q: Homer (115/100) PAX: Homer (114/100), Luau (242/200), Boardwalk, Picasso, Hackeysack, Chubbs FNGs: None COUNT: 6 CONDITIONS: cold WARMUP: yep THE THANG: Mosey down, around, and back up to parking lot beside the community center. Cones already lined up for some killer bs 10 burpees 10 Bonnie Blair’s 10 big boy situps Broad […]
[ao-yard] Gobbler Challenge
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (170/175) PAX: Chew bone, Crack, Dale Martin – The Cheese, Floaties (AO-Yard F3Gwinnett), Skidz, Quick Release (170/175), Squeeky FNGs: None COUNT: 7 CONDITIONS: Low 30’s WARMUP: SSH, TTT, LBAC, Pool Pissers, Shinooks, Windmils. THE THANG: 2024 Gobbler Challenge 45 minute AMRAP – 50 seated OHP – Run lap around the […]
[ao-hall-of-justice] Black Friday Special 2024
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (114/100) PAX: Homer (113/100), Val, Quick Release (169/175), Luau (239/200), Cross Check, Holy Water, YouTube, Floaties (AO-Yard F3Gwinnett), Spud, Boardwalk, Harding, Chef (230), (Ratatouille) -(73/108), Lucky Charms (Huntsville) FNGs: None COUNT: 14 CONDITIONS: cold. We will stay warm WARMUP: SSH, hangover, windmill, imperial walkers THE THANG: mosey under tracks and to […]
[ao-bluffs] Run Rudolph Run
By f3gwinnettbackblast |
AO: ao-bluffs Q: Mutt PAX: Double Fault(40/100 posts), BLART 120/100, Mutt, G String, T-Bone, Nugget FNGs: None COUNT: 6 CONDITIONS: 35° WARMUP: Motivator 5x, Tennessee Rocking Chairs, SSH, Tumbleweeds THE THANG: Run Rudolph Run Every exercise is 100 reps. Once a Christmas song starts, run to dumpsters and back then pick up the 6. If […]
[ao-sterling] Libraries can be fun!
By f3gwinnettbackblast |
AO: ao-sterling Q: MC PAX: Double Fault(40/100 posts), Wookie 25/100, Splat (50/100), BLART 129/100, Luau (252/200), MC FNGs: None COUNT: 6 CONDITIONS: chilly but dry WARMUP: various and sundry THE THANG: Let’s go to the library! Mosey towards Spout Springs and make two stops: First is a ring of fire ’round the fire pit and […]
[ao-coliseum] Runner is the Timer
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: (Ratatouille) -(73/108), Chef (228), Birdie, YouTube FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Slow mosey to the bowl. 3 pax do 3 different set of exercises, while 1 pax mosey around pond. Change to different set after each pax complete each set […]
[ao-sasquatch] Gobbler Challenge 2024
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (160/150) PAX: Platypus, Prairie Dog (75/100), HuggyBear, Lunch Lady, Hyzer (159/150), Luau (236/200) FNGs: None COUNT: 6 CONDITIONS: cool, light rain WARMUP: SSH, copper head squats, pool pissers THE THANG: 50 reps each sitting OHP coupon press, butt to block squat, BBS, coupon swings, SSH with a 400m running between each. […]
[qsource] Q4.7 Equipping
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (160/150) PAX: Denny’s, HuggyBear, Hyzer (159/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG: equip and support your team to be of most impact and accelerate MARY: ANNOUNCEMENTS: COT:
[ao-bakers-dozen] T.H.A.N.K.S. for the Memories
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: G String PAX: Patrick Krier, Nugget, Moto FNGs: 1 Moto COUNT: 4 CONDITIONS: Mid 40’s and Clear WARMUP: SSH, Tumbleweeds, Mountainman Poopers, Mosey THE THANG: T.H.A.N.K.S. Partner themed workout. 1 pax runs while other one works out. Partners switch roles when runner returns. Workouts done: T. = 50 Travoltas (Side Plank while […]
[ao-sandlot] Gobbler Challenge 2024
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Dovetail, Chubbs, Boardwalk, Hyzer (158/150), Picasso FNGs: None COUNT: 5 CONDITIONS: Mid 40s, clear WARMUP: SSHs, MNCs, Mosey of the 400m route THE THANG: :turkey: Gobbler Challenge :turkey: 60 minutes. AMRAP of the following: – 50 seated OHP – Run 400m – 50 butt-to-block squats – Run 400m – 50 […]
[ao-coliseum] Friday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum Q: E.T. PAX: E.T., Chef (228) FNGs: None COUNT: 2 THE THANG:Let’s Make Rucking Great Again 4 miles
[ao-bluffs] Let the games begin
By f3gwinnettbackblast |
AO: ao-bluffs Q: Double Fault(40/100 posts) PAX: Mutt, MC, Deep Dish, T-Bone, Meatloaf (064/100), Double Fault(40/100 posts) FNGs: None COUNT: 6 CONDITIONS:chill WARMUP:motivator and stretches THE THANG:Pull a card and everyone does the workout until someone runs 10 yards and back to shoot at trashcan with tennis ball. When stopped, we throw the Frisbee and […]
[ao-hall-of-justice] Dora with Coupon
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(58/108), Val, YouTube, Freud, Navid Gilane, Luau (234/200), Harding, Strongbow (2/8), Full House, Holy Water FNGs: 1 Holy Water COUNT: 9 CONDITIONS: Mid 30s WARMUP: SSH, Weed Picker, Morrocan Night Club, Burpee (train tax) THE THANG: Mozy to the pond for dora with coupon – 100 Merkins – 200 […]
[ao-smaug] The dream
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (158/150) PAX: Hyzer (157/150), Dovetail, Denny’s FNGs: None COUNT: 3 CONDITIONS: cold WARMUP: run THE THANG: run to and back from fitness court. Multiple rounds of 25 reps each of various apparatus MARY: yes ANNOUNCEMENTS: Gobbler challenge next week COT: Denny’s friend
[ao-downrange] BLARTs Borrowed Beatdown at the Bridge
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (111/100) PAX: Homer (111/100), Popper, PuffDaddy, Chubbs, Maguire, FuzzyDice FNGs: None COUNT: 6 CONDITIONS: cold WARMUP: hangover, Imperial Walkers, Windmill, SSH, Mosey around the green side businesses, grab coupon and head down to lower parking deck THE THANG: YHC set up 10 cones on the lower level to keep us warm […]
[ao-yard-ruck-ops] It’s Friday, Let’s Go!
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Quick Release (165/175) PAX: Gus (Jordan Carpenter), Quick Release (165/175), Saints, Squeeky FNGs: None COUNT: 4 CONDITIONS: Low 30’s WARMUP: trying to stay warm THE THANG: 4+ mile ruck to GGC and back to The Yard MARY: Nope ANNOUNCEMENTS: Beatdown Thanksgiving morning COT: Yes
[ao-coliseum-ruck-ops] Thursday
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Caesar, Chef (230), E.T. FNGs: None COUNT: 3 THE THANG: pre-ruck E.T. Chef (230) 1.5 mile Ruck 2.5
[ao-yard] It’s beginning to feel a lot like Christmas
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: Coconut, Floaties (F3 Gwinnett), Gus (Jordan Carpenter), Saints, Skidz, Quick Release (165/175) FNGs: None COUNT: 6 CONDITIONS: 39 and feeling fine WARMUP: Parking lot – SSH Mosey to fountain – Windmills Mosey to stage- TTT Mosey to flag pole- Imperial walkers Mosey to top of the yard THE THANG: 4 […]
The Cooper
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Full House, Luau (233/200), (Ratatouille) -(58/108), Homer (110/100), Birdie FNGs: None COUNT: 5 CONDITIONS: chilly WARMUP: after disclaimer, we did Wind Mills, Weed PIcker, SSH, Copper Head Squat, Moroccan NIght Club & Imperial Walker. THE THANG: Moseyed around the co-op building to the parking garage where we performed the exercises […]
[ao-sterling] A Workout Sprinkle
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt PAX: Mutt, Double Fault(40/100 posts) FNGs: None COUNT: 2 CONDITIONS: cold and :rain_cloud: WARMUP: SSH, weed pickers, and others THE THANG: Scroll up MARY: no time COT:listed above. Posting for Paxminer
[ao-burn] Gloomy Wednesday
By f3gwinnettbackblast |
AO: ao-burn Q: Finch PAX: Cheesesteak, Dovetail, Finch, HuggyBear, Lunch Lady, Saints, Popeyes FNGs: None COUNT: 7 CONDITIONS: rainy and puddley WARMUP: ran around the pavilion over to coupon storage, stopping to do sshs, weed pickers, good mornings, arm circles. THE THANG: Split 11s across the parking lot with hand release merkins and thrusters, stop […]
[ao-sasquatch] Chain Gang
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: SUDS FNGs: None COUNT: 1 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
[ao-coliseum-ruck-ops] ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (230) PAX: E.T., Gilligan, long haul, Chef (230), Caesar FNGs: None COUNT: 5 THE THANG: E.T. Chef (230) pre-ruck Ruck 2.5 mile
School of Hard Knocks
By f3gwinnettbackblast |
AO: ao-tracks Q: Boardwalk PAX: Pipes, (Ratatouille) -(58/108), Boardwalk, Full House, Harding, Fireball, Birdie, Luau (231/200), Recon FNGs: None COUNT: 9 CONDITIONS: Wet, 50s. WARMUP: SSHs, Hillbillies, Randies, Imperial Walkers, MNCs THE THANG: Start at the rock pile and lunge walk to the first parking space line. Each parking space shall represent a grade level. […]
[ao-coliseum] forgot to post
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (228) PAX: Chef (228), E.T., long haul FNGs: None COUNT: 3 CONDITIONS: nice and sweaty WARMUP: LBAC, Pool Pissers, Weed Pickers THE THANG: stuff around town
[ao-hall-of-justice] Mickey’s 96th Birthday
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Homer (110/100) PAX: Homer (109/100), YouTube, Asa Albright FNGs: None COUNT: 3 I thought a partner Beatdown with some Strava art would be fun to attempt for Mickey Mouse’s 96th birthday. Mosey to the big loop location M – 50 Merkins I – 100 Imperial Walkers C – 150 lBc’s K – […]
[ao-bakers-dozen] Stairway to Heaven
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Mutt PAX: Splat (50/100), G String, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: 50° WARMUP: SSH, windmills, imperial walkers, weed pickers, mosey, Bernie THE THANG: Variation of Elevens BBSU and Merkins were the exercises. In between each set we ran down the gravel lot to bottom of stairs. After Merkins we did […]
[ao-yard] Trashy Dora
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Chew bone, Dale Martin – The Cheese, Saints, Coconut, Quick Release (161/175), Wedding singer, Motel 6, Do Ray Me FNGs: 1 Do Ray Me COUNT: 8 CONDITIONS: cool WARMUP: warm up exercises THE THANG: trashy dora 100 Merkins, 150 dips, 200 bbs, 250leg raises, 300 monkey humpers, 350 squats, 400 […]
[ao-burn] Multi Level marketing
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Catan, Cheesesteak, Dovetail, Denny’s, HuggyBear, thetimchappell, @honkeytonk FNGs: None COUNT: 7 CONDITIONS:Nov cool WARMUP: SSH, Windmill, pickers, BAC & bone the fish run through lot THE THANG: pyramid scheme Four sets of two exercise Same count from 1 to 10 and back down & finish with lap of lot. 1 […]
[ao-hall-of-justice] Manniversary fitness circus tour – HOJu edition
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Harding PAX: Freud, (Ratatouille) -(73/108), Reepacheap, YouTube, Luau (242/200), Pipes, Full House, Val, Harding FNGs: None COUNT: 9 This was the last stop to celebrate my 1-yr F3 manniversary tour week: 4 days, 4 Qs at 4 different AOs, bringing some different fitness instruments for the pax. CONDITIONS: cool and a little […]
[ao-coliseum] hotbox Friday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Asa Albright, Gilligan FNGs: None COUNT: 3 CONDITIONS: dry cool WARMUP: multiple exercises THE THANG: mosey to the hotbox. 10 Merkins, up the stairs, 10 merkins at the top. Repeat until time is up MARY: no time ANNOUNCEMENTS: just good chatter COT: Prayers said and unsaid
[ao-downrange] President Draft at Bermuda Triangle
By f3gwinnettbackblast |
AO: ao-downrange Q: Homer (109/100) PAX: Homer (108/100) FNGs: None COUNT: 6 YHC was downrange in Nashville but found an AO in the Brentwood region near hotel. Lipscomb Elementary not close to Lipscomb University which is the reason why we’re up here. College visit for 2.1. Q was a grad from Lipscomb. Signs point to […]
[ao-smaug] Run
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (153/150) PAX: Denny’s, Lunch Lady, Popeyes, Hyzer (153/150) FNGs: None COUNT: 4 CONDITIONS:cool and dry WARMUP:na THE THANG:4.5 mile run MARY:stretching ANNOUNCEMENTS: COT:yes
[ao-coliseum-ruck-ops] ruck time
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (234) PAX: Chef (230), long haul FNGs: None COUNT: 2 THE THANG: parking deck
Harding Anniversary Traveling fitness circus – The Tracks Edition
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: Birdie, Boardwalk, Luau (232/200), Harding FNGs: None COUNT: 4 CONDITIONS: cool and rainy… WARMUP Imperial Walkers, Copperhead squats, Weed pickers, Twist & Shout (New), SSH, rotating stretches… THE THANG YHC had pre-setup a few pain stations with fitness props. Each PAX performs Exercise in station AMRAP until “timer PAX” returns. […]
[ao-sasquatch] Beatdown chase
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (153/150) PAX: Dovetail, SUDS, Hyzer (152/150) FNGs: None COUNT: 3 CONDITIONS: cold and raining WARMUP: motivators, copperhead squats, moroccan night clubs THE THANG: rotate around 5 stations (BBS, coupon dips, coupon merkins, goblet squats, coupon OH press) 25 reps then move with coupon around center cone and on to next station. […]
[ao-coliseum] Manniversary Fitness circus tour – coliseum edition
By f3gwinnettbackblast |
AO: ao-coliseum Q: Harding PAX: Luau (232/200), Chef (220), (Ratatouille) -(58/108), Harding, YouTube FNGs: None COUNT: 5 CONDITIONS: frisky… WARMUP: Imperial Walkers, Copperhead squats, Weed pickers, SSH+Downs. Mosey to top parking lot to find the circus stations… THE THANG: YHC had pre-setup a few pain stations with fitness props. Each PAX performs Exercise in station […]
[ao-burn] Deck of Cards
By f3gwinnettbackblast |
AO: ao-burn Q: Catan PAX: Catan, Denny’s, Finch, Popeyes, Lunch Lady, Hyzer (151/150), Cheesesteak, Change Order, Dovetail, @thetimchappell, @kickball FNGs: 1 @kickball COUNT: 11 CONDITIONS: Cool WARMUP: Side Straddle Hops, Weed Pickers, Drunken Hillbillies, Arm Circles THE THANG: Deck of Cards: Spades- Goblet Squat, Clubs- Overhead Press, Hearts- Hand Release Merkins, Diamonds- Big Boy Sit-Ups […]
[ao-sterling] 1150+ Reps
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 118/100 PAX: MC, Deep Dish, Double Fault(40/100 posts), Splat (50/100), Shutterfly, BLART 117/100 FNGs: None COUNT: 6 CONDITIONS: Crisp and cool WARMUP: SSH, weedpickers, little baby arm circles, pool pissaers, Mountain Man Poopers THE THANG: DORA – team up and complete exercises with partner, partner is running to stop sign and […]
[ao-coliseum-ruck-ops] rucky ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: Chef (230), E.T. FNGs: None COUNT: 2 THE THANG: pre-ruck and ruck
Bearway to heaven
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: (Ratatouille) -(58/108), Luau (226/200), Full House, Boardwalk, Birdie, DR-Silverspoon FNGs: None COUNT: 6 CONDITIONS: balmy WARMUP: after disclaimer we performed Weed Picker, Wind Mills, SSH (surprise Burpee), Imperial Walker & Moroccan Night Club, THE THANG: Thang #1 Moseyed to the parking lot behind the Co-Op building where we performed BEAR […]
[ao-sasquatch] It Was a Group Effort II
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (150/150), Dovetail, SUDS, Platypus, Lunch Lady FNGs: None COUNT: 5 Warm-o-Rama: Lil Baby Arm Circles, Seal Claps, Weed Pickers, Inch Worms, Windmills Thang1: Ring of Fire at the Concessions 1: 30 Coupon Squats 2: 30 Dips 3: 30 Decline Merkins Mosey up and down the Dragon between each Thang2: […]
[qsource] Q4.5
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (150/150) PAX: Denny’s, Dovetail, Hyzer (150/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP:coffee THE THANG: Failure – the crucible that brings maturity to a leader MARY: ANNOUNCEMENTS: COT:
[ao-sandlot] Veterans Day BD
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Pipes, Chubbs, Boardwalk, Potter, Taps FNGs: 1 Taps COUNT: 5 CONDITIONS: Wet and gloomy WARMUP: SSHs, Hillbillies, Randies, MNCs THE THANG: Start at Lillian Webb Park 100 Merkins Mosey to Refuge Coffee 100 Shoulder Taps (SC) Mosey to Veterans Memorial Park 100 Dips Mosey to Refuge Coffee 100 CDDs Mosey […]
[ao-burn] F3 Card Poker
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Catan, Change Order, Denny’s, thetimchappell, Dovetail FNGs: None COUNT: 5 CONDITIONS:perfect WARMUP: SSH, Dirty Rockets, BAC, Mosey up Main Street 10 merkins at each landing pad in right, 10 reps BBS on the way down THE THANG:F3 Card Poker. Each pax draws two card and picks a count and exercise. […]
[ao-hall-of-justice] Hindenburg BLIMPS
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(58/108), YouTube, Luau (223/200), Miyagi, Freud, Full House FNGs: None COUNT: 6 CONDITIONS: Muggy WARMUP: SSH, Windmill, Burpees-Tax THE THANG: Mosey to pool arae at new park for Hindenburg BLIMPS (four corner around the pool area – 10 x 4 Burpees – 20 x 4 Lunges (alpha) – 30 […]
[ao-coliseum] solo Friday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: long haul FNGs: None COUNT: 1 CONDITIONS: great WARMUP: as needed THE THANG: Mosey to the Coliseum. BOMBS (5 each) at the bottom and the top. In between rotate mosey, bunny hops, and bear crawl to get to the top. Mosey down. MARY: no time ANNOUNCEMENTS: just me COT:
[ao-burn] Friday run
By f3gwinnettbackblast |
AO: ao-burn Q: Hyzer (150/150) PAX: Denny’s, Dovetail, Lunch Lady, Hyzer (149/150) FNGs: None COUNT: 4 CONDITIONS:sprinkling, gloomy WARMUP:na THE THANG:4 mile run into the park and back MARY:na ANNOUNCEMENTS:na COT:the nation, Pax weekend travel
[ao-yard] You get a hug! You get a hug! 🫂
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: H2O (126/130), Skidz, Fauci, Saints, Trike, Quick Release (160/175), Gus (Jordan Carpenter), Deuces, Floaties (F3 Gwinnett), The Babe, AFK, Rookie FNGs: None COUNT: 12 CONDITIONS: mid 60s, a little muggy WARMUP: Mosey, Copper head squats, dips, SSH, LBAC, Pool pissers, TTT w/ rocking chair THE THANG: 7’s with 6 rounds […]
[ao-sasquatch] Walk the Line 2.0
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Prairie Dog (73/100) PAX: Lunch Lady, SUDS, Hyzer (148/150), Dovetail, Prairie Dog (73/100) FNGs: None COUNT: 5 CONDITIONS: Damp WARMUP: Overhead claps Weed Pickers Copperhead Squats Mosey THE THANG: Merkin line x5 – Bear crawl to front Run remainder of parking lot, back to start, then to where we left off Plank […]
[ao-duncans-inferno] Tabada All Alone
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: BLART 116/100 PAX: BLART 115/100 FNGs: None COUNT: 1 CONDITIONS: Perfect WARMUP: SSH, Mountain Man Poopers, little baby arm circles, pool pissaers, weed pickers, mosey lap around the lot. THE THANG: 45 sec on, 17 sec off – mosey after each round, repeat until time up Round 1 – Coupon squat – […]
It’s always easier the second time
By f3gwinnettbackblast |
AO: ao-tracks Q: Pipes PAX: (Ratatouille) -(58/108), Animal, Birdie, Boardwalk, Homer (107/100), Harding, Pipes, Luau (222/200), 0 FNGs: 1 0 COUNT: 8 CONDITIONS: Lovely! WARMUP: SSH Weed Pickers Imperial Walkers LB Arm Circles THE THANG: Mosey to the library parking lot for 4 Corners 25x Merkins 25x BB Sit Ups | 25x Merkins 25x Carolina […]
[ao-coliseum] Post Election Beat Down
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: Luau (223/200), Chef (212), Supply Chain, Asa Albright, YouTube FNGs: None COUNT: 5 CONDITIONS: Muggy WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey down Church St and back to E-Center via Level Creek. Pax did beat down at the green space in front of E-Center and do 11 […]
[ao-coliseum-ruck-ops] solo ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: long haul PAX: long haul FNGs: None COUNT: 1 CONDITIONS: nice morning 🌄 WARMUP: as needed THE THANG: ruck to park and back MARY: n/a ANNOUNCEMENTS: COT:
[ao-duncans-inferno] Pain stations with toys – small group edition
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: Harding PAX: Luau (222/200), MC, Harding FNGs: None COUNT: 3 Had a few pain stations planned for a bigger group, but with only 3 PAX YHC had to improvise a little bit, and cater to the HIM that beat the fartsack. WARMUP SSH, Imperial Walkers, copperhead squats, breeze-mills (slow windmills…) THE THANG […]
[ao-sasquatch] Election day special
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (147/150) PAX: Dovetail, Lunch Lady, SUDS, Prairie Dog (72/100), HuggyBear, Platypus, Hyzer (146/150) FNGs: None COUNT: 7 CONDITIONS: mild WARMUP: mosey, michael phelps, good mornings, overhead claps THE THANG: 50 SSH, vote left or right and coupon farmer carry down tail of the dragon, 10 coupon spider man makers each at […]
Borrowed from BLART
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (107/100) PAX: Birdie, (Ratatouille) -(58/108), Fireball, Full House, Homer (106/100) FNGs: None COUNT: 5 CONDITIONS: mist WARMUP: yep. Barely. THE THANG: 10 Stations – COMPLETE A STATION THEN GO BACK TO THE BEGINNING AND START AGAIN ADDING NEXT STATION. 1. 5 Merkins 2. 10 Kettlebell swings 3. 15 Curls 4. 20 […]
[ao-coliseum] virtual Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: E.T., Chef (212), long haul FNGs: None COUNT: 3 CONDITIONS: 50s WARMUP: N/A THE THANG: Mosey around the city enjoying the Christmas lights and conversations. MARY: ANNOUNCEMENTS: COT:
[ao-bakers-dozen] Pyramid of Pain
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: BLART 114/100 PAX: G String, Double Fault(40/100 posts), Splat (38/100), BLART 114/100, Nugget FNGs: None COUNT: 5 CONDITIONS: chilly WARMUP: WEEDPICKERS, little baby arm circles, pool pissers THE THANG: 10 Stations – COMPLETE A STATION THEN GO BACK TO THE BEGINNING AND START AGAIN ADDING NEXT STATION. 1. 5 Merkins 2. 10 […]
[qsource] Q4.4
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (146/150) , Dovetail PAX: Dovetail, Hyzer (146/150), Denny’s FNGs: None COUNT: 3 CONDITIONS: coffee WARMUP: coffee THE THANG: Q4.4 Opportunity – lead early and often MARY: ANNOUNCEMENTS: COT:
[ao-sandlot] Bert and Mary
By f3gwinnettbackblast |
AO: ao-sandlot Q: Homer (104/100) PAX: Potter, Luau (219/200), Boardwalk, HuggyBear, Birdie, Hackeysack, Chubbs, Finch, Homer (104/100), Pipes, Picasso FNGs: None COUNT: 11 CONDITIONS: absolutely perfection WARMUP: mosey southern staircase through pavilion to fountain circle. Weedpicker, Moroccan Night club, SSH, Copperhead squat. Homer’s Donut bearcrawl around circle THE THANG: BERT…Flo and I did this at […]
[ao-yard] Dora on Steroids!
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (158/175) PAX: Bale, Crack, Dale Martin – The Cheese, Dovetail, Floaties (F3 Gwinnett), HotSauce, HuggyBear, Quick Release (158/175), Saints, Skidz, Squeeky, @Doubledribble, @Lunchlady, @Hormel, @Motel 6, @Dirty Bird, @Cheatcode, @Karate kid FNGs: 3 @Dirty Bird, @Cheatcode, @Karate kid COUNT: 18 CONDITIONS: Low 60’s w/ fog WARM-A-RAMA: SSH, LBAC, Pool Pissers, […]
[ao-wolf-den] Vyn’s Virgin Q with 21 Strong 7 FNGs
By f3gwinnettbackblast |
AO: ao-wolf-den Q: (Ratatouille) -(46/108) PAX: Birdie, YouTube, Mutt, BLART 113/100, Meatloaf (064/100), Homer (104/100), Fireball, Luau (218/200), Boardwalk, Spud, (Ratatouille) -(46/108), @Splat, @Wookie, @StongBow, @DaDtituation, @Swooch, @Strech, @Cycles, @Gumball, @Sox, Charles Barber, Machai Barber, Xavier, Morty Lindie, Miles Barber, Camron Johnson, Kyle Millie FNGs: 7 Charles Barber, Machai Barber, Xavier, Morty Lindie, Miles Barber, […]
[ao-hall-of-justice] Coupons by the Lake
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: YouTube, Quick Release (156/175), (Ratatouille) -(46/108), Luau (217/200), Val FNGs: None COUNT: 5 CONDITIONS: 50s WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey to pond for coupon BD: – Curls – Overhead Presses – Skull Crushers – Bent Over Row – WW3 Sit-up – Mosey around lake – […]
[ao-smaug] Move those dumbbells
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (146/150) PAX: Hyzer (145/150), Lunch Lady FNGs: None COUNT: 2 CONDITIONS: mild WARMUP: NA THE THANG: leapfrog to fitness court. one pax works (OH press and curls) then carries dumbbells while the other runs ahead and works through merkins, squats, BBS. 3 rounds of pull ups, dip bar hold and freddie […]
[ao-bluffs] Failed Political Campaigns
By f3gwinnettbackblast |
AO: ao-bluffs Q: Mutt PAX: Meatloaf (064/100), Double Fault(40/100 posts), BLART 112/100, T-Bone, Deep Dish, HuggyBear, Mutt FNGs: None COUNT: 7 CONDITIONS: Perfect WARMUP: SSH, LBAC, Michael Phelps, Tennessee Rocking Chairs, Mosey THE THANG: Failed Campaign rotation Pacer: John McCain Bear Crawls- bear crawl to each of the 5 parking spaces, Merkin each line (cocaine […]
[ao-coliseum-ruck-ops] Halloween Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (210) PAX: long haul, Mutt FNGs: None COUNT: 3 THE THANG: 2.5 mile spooky ruck
[ao-yard] Just 10 More… b/c 5 more wasn’t enough 💪
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: Floaties (F3 Gwinnett), Quick Release (156/175), Skidz, Trike, Asa Albright, Saints, Lecter (103/125) FNGs: None COUNT: 7 CONDITIONS: Low 60s WARMUP: SSH, LBAC, pool pisser, TTT THE THANG: “Just five more” After Q completes the first cadence call, of five, the cadence count will increase by a count of five […]
[ao-sasquatch] Hell-O-Ween 2024
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Hyzer (144/150), Dovetail, Prairie Dog (71/100), Platypus FNGs: None COUNT: 4 CONDITIONS: Warm for Halloween Warm-o-Rama Ghostbusters – squats – burpee with on Ghostbusters 13 Minute AMRAP – 13 of each excercise – Peter Parker’s – Coupon OH Press – Rowers – Coupon Curls – V-Ups THANG 2: 13 BOMBS […]
[ao-coliseum] let’s play together
By f3gwinnettbackblast |
AO: ao-coliseum Q: Supply Chain , YouTube, E.T. PAX: E.T., YouTube, Supply Chain, Chef (210) FNGs: None COUNT: 4 CONDITIONS: Great 63⁰ WARMUP: LBAC, Pool Pissers, Side Twists, Windmills, Weed Pickers THE THANG: stations with a run around the pond X3 rounds COT: health and safety
[ao-burn] Nightmare on Main Street
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Lunch Lady, Catan, Popeyes, thetimchappell, Dovetail, Denny’s, Luau (215/200), Change Order, Finch, Hyzer (143/150), @Lil Sabastian FNGs: None COUNT: 11 CONDITIONS:warm WARMUP: ssh, weed pick, imperial, seal clap, BAC THE THANG:The Freddy Kruger 21-15-9 Coupon Swings Burpees Jasons Crystal Lake Jump Rope 3×30 Squats 3×25 Merkin 3×20 BBS 3×15 Pickle […]
[ao-sterling] Tabada
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 111/100 PAX: Mutt, Meatloaf (064/100), Splat (38/100), Toto (56/110), Double Fault(40/100 posts), Hightower, BLART 111/100, Tornadess FNGs: None COUNT: 8 CONDITIONS: warm WARMUP: SSH, Mountain Man Poopers, little baby arm circles, pool pissaers, weed pickers THE THANG: 45 sec on, 17 sec off – mosey after each round, repeat until time […]
[ao-coliseum-ruck-ops] Tuesday ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: E.T., Caesar, T-Bone, long haul, HuggyBear, @Toyota @Homegrown FNGs: None COUNT: 7 CONDITIONS: 50s cool WARMUP: NS THE THANG: Pre-Ruck 1.5 miles E.T. Ruck 2.5 miles all PAX MARY: NA ANNOUNCEMENTS: Thanksgiving Day Turkey Ruck COT: Prayers for all facing life’s challenges
Great Pumpkin 11s and BLIMPS
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (103/100) PAX: Luau (214/200), Boardwalk, Birdie, (Ratatouille) -(46/108), Fireball, Harding, Homer (102/100), Full House, Full House FNGs: 1 Full House COUNT: 8 CONDITIONS: Perfect. WARMUP: sorta. Crazy Ivan’d before doing some LBCs on the wet turf and we just moved on to the Thang. THE THANG: Mosey’d to the sidewalk nearest […]
[ao-yard] 10x10x10 with mod
By f3gwinnettbackblast |
AO: ao-yard Q: Coconut PAX: Saints, Quick Release (155/175), Coconut, Skidz, Floaties (F3 Gwinnett), H2o , Beaker, FNGs: None COUNT: 8 CONDITIONS: cool WARMUP: things to warm you up THE THANG: 10 exercises, 10 reps, run Burpees, merkins, mtn climbers, s taps, leg lifts, w wipers, monkey humpers, jump squats, lunges, crunches until pax catches […]
[qsource] Q4.3
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (143/150) PAX: Dovetail, Denny’s, Hyzer (142/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG: Q4.3 Apprenticeship – make yourself dispensable through showing/leading others they way MARY: ANNOUNCEMENTS: COT:
[ao-yard-ruck-ops] stroll
By f3gwinnettbackblast |
AO: ao-yard-ruck-ops Q: Judge Wapner PAX: Judge Wapner FNGs: None COUNT: 1 CONDITIONS: cool THANG: 3 miles COT: done
[ao-sasquatch] Mr October game three
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Dovetail, Hyzer (142/150), Lunch Lady, Platypus, Prairie Dog (70/100) FNGs: None COUNT: 5 CONDITIONS: WARMUP: ssh, weed picker, imperial, BAC, mosey THE THANG:The Batter did 15 Burpees each inning, but the exercises and the method of getting to the next base changed each round. First Inning 1st Base – LBCs […]
[ao-hall-of-justice] Just the Two of Us
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(46/108), YouTube FNGs: None COUNT: 2 CONDITIONS: 50s WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Mosey around park behind city hall for some BD. Pax did the following exercises: – Merkins – Squats – LBCs – Mosey around park Start at 10, add 10 after each round […]
[ao-coliseum] virtual Q Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: long haul PAX: Asa Albright, Rocker, long haul FNGs: None COUNT: 3 CONDITIONS:50s and cool WARMUP: we winged it. Q slept in THE THANG: mixed it up MARY: one round ANNOUNCEMENTS: COT: Prayers said and unsaid
[ao-coliseum] Friday winging it.
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (205) PAX: Supply Chain, Chef (205) FNGs: None COUNT: 2 CONDITIONS: amazong 54⁰ WARMUP: Moroccan Nightclub, Windmills, SSH THE THANG: 20 Merkins, 20 Dips, 20 Step-ups, 20 Donkey Kicks MOT between each Round 1 at ring of fire Round 2 Pond Round 3 Military Memorial COT: long haul gets better
[ao-wolf-den] A Bearable Workout
By f3gwinnettbackblast |
AO: ao-wolf-den Q: Mutt PAX: Mutt, Chef (205), Spud, YouTube FNGs: None COUNT: 4 CONDITIONS: Nice! WARMUP: SSH, Tumbleweeds, Moroccan Nightclubs, Seal Claps, Michael Phelps, Mosey THE THANG: Circuit With Bear Crawls Merkins Dips Squats BBSU 10 reps each, then bear crawl then 20 reps, then bear crawl, then 30, then bear crawl, then 40, […]
[ao-burn] Mr October
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Finch, Change Order FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: SSH, Weed picker, imperial walker BAC, mosey THE THANG:The PAX at home plate (the Batter) did 15 Burpees, while the PAX (Base Runners) on the bases did their corresponding exercise AMRAP. Once the Batter was done, they yelled […]
[ao-smaug] Spidermanmaker
By f3gwinnettbackblast |
AO: ao-smaug Q: Hyzer (141/150) PAX: Hyzer (141/150), Dovetail, HuggyBear, Denny’s FNGs: None COUNT: 4 CONDITIONS: nice WARMUP: 5 slow spidermanmakers THE THANG: Run to fitness court and back with a few stops for spidermanmakers. At fitness court 2 pax do 15 pull ups while other 2 do ab machine. Rotate until each pax did […]
[ao-hall-of-justice] The Final Countdown
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Miyagi PAX: (Ratatouille) -(46/108), Val, YouTube, Freud, Ghost Bomb, Reepacheap, Luau (212/200), Miyagi FNGs: None COUNT: 8 CONDITIONS: pleasant WARMUP: SSH’s, Windmills, High Knees, Plank Jacks, Leg Swings THE THANG: mosey across park. Side shuffle and Bernie Sanders for some cardio. Final Countdown: 10, 9, 8, 7,6, 5, 4, 3, 2, 1 […]
[ao-coliseum-ruck-ops] Thursday
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (210) PAX: Gilligan, E.T., (Ratatouille) -(46/108), Caesar, Chef (210), YouTube FNGs: None COUNT: 6 THE THANG: pre-ruck E.T. & Chef (210) 1.5 mile 2.5 mile whole geoup
0.0 Beatdown
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Luau (211/200), Harding, Birdie FNGs: None COUNT: 3 CONDITIONS: nice & cool WARMUP: quick disclaimer, short moseyed around the green area in front of LR Burger for Weed Picker, Wind Mills, SSH, Mountain Man Pooper & Baby Arms Circle. THE THANG: It’s an AMRAP : 45 seconds exercises & 15 […]
[ao-sasquatch] Fall PTFT
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (141/150) PAX: Hyzer (140/150), Dovetail, Platypus, Prairie Dog (69/100) FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: ssh, copperhead squats, michael phelps, arm circles. imperial walkers THE THANG: 2 mile run for time, max unbroken reps in 2 minutes – merkins then BBS MARY: few rounds ANNOUNCEMENTS: COT: Prairie’s daughter’s health/brain diagnosis, […]
[ao-coliseum] Mosey Around Town
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: (Ratatouille) -(46/108), Luau (212/200), Chef (205), YouTube FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Mosey around Sugar Hill area where pax did 3 different exercises at each stop. – Veterans Memorial: 25 ea Urkins, Dips, Step Up – Church St & Level […]
[ao-sterling] Tabada
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 111/100 PAX: Mutt, Splat (38/100), Shutterfly, BLART 110/100 FNGs: None COUNT: 4 CONDITIONS: crisp WARMUP: SSH, Mountain Man Poopers, little baby arm circles, pool pissaers, weed pickers THE THANG: 45 sec on, 17 sec off – mosey after each round, repeat until time up Round 1 – Coupon squat – Freddie […]
keep it moving
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Luau (210/200), (Ratatouille) -(46/108), Fireball, Kugh, Pipes, Birdie FNGs: None COUNT: 6 CONDITIONS: chilly but warmer than last week WARMUP: after disclaimer, we moseyed around the green & back to the water fountain area for Wind Mills, Weed Picker, SSH, Mountain Man Pooper, Imperial Walker & Moroccan Night Club. THE […]
[ao-coliseum-ruck-ops] Tuesday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (202) PAX: Gilligan, Chef (202) FNGs: None COUNT: 2 THE THANG: 2.5 mile ruck
[ao-sasquatch] Bring Out The Led
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Platypus PAX: Dovetail, SUDS, Prairie Dog (68/100), Alan Lyme FNGs: None COUNT: 5 CONDITIONS: Cool 52* WARMUP: Mosey the corners (20) SSH, (20) Good Mornings, (20) Weed Pickers, (20) Moroccan Night Clubs Thang 1 – Stairway to Heaven Dragon + BLIMPS – Start at bottom of stairs – 15 reps B – […]
[ao-coliseum] Monday
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (210) PAX: E.T., Chef (210) FNGs: None COUNT: 2 CONDITIONS: good THE THANG: think we rucked 2.5 miles
[qsource] Q4.2 Schooling
By f3gwinnettbackblast |
AO: qsource Q: Dovetail PAX: HuggyBear, Denny’s, Dovetail FNGs: None COUNT: 3 Q4.2 #Schooling – the phase of the LDP during which formal Leadership Training is provided. Because Pass Praise/Take Blame is contrary to human nature it is very difficult to apply, particularly under periods of high stress and limited visibility. Yet it is absolutely […]
[ao-bakers-dozen] B.A.K.E.R.S.
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: G String PAX: G String, BLART 109/100, Mutt, Nugget FNGs: None COUNT: 4 CONDITIONS: 50’s and Dry WARMUP: SSH, Windmills, Copperhead Squats, and mosey THE THANG: B.A.K.E.R.S. B. – Big Boy situps (25) A. – American Hammers (50 4 counts) K. – Kraken Burpees (75) E. – Everests (100) R. – Ranger […]
[ao-sandlot] Gazebo? More like Ga-zoinks-bo!
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Harding, Boardwalk, Hackeysack, Chubbs, Picasso FNGs: None COUNT: 5 CONDITIONS: Mid 40s. Clear. Perfect. WARMUP: SWWAP Mosey Lap THE THANG: Nothing fancy. Six rounds at the Gazebo. Three exercises per round (upper, lower, and core). 25 Reps per exercise. AC unless noted otherwise. Run a park lap between rounds. Round […]
[ao-burn] Billy Madison
By f3gwinnettbackblast |
AO: ao-burn Q: Dovetail PAX: Denny’s, Dovetail, Finch FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:Goal: Complete 12 reps X12 of each exercise, followed by a (MOSEY) to a new location. Repeat this pattern, adding a new exercise each time until you have completed 12. You can only pick up one pax at six. K […]
[ao-yard] BlocktoberFest 2024
By f3gwinnettbackblast |
AO: ao-yard Q: Homer (101/100) PAX: Saints, Skidz, The Babe, Dale Martin – The Cheese, Chew bone, Homer (101/100), Pipes, Floaties (F3 Gwinnett), Double Dribble FNGs: None COUNT: 9 Grab a block. Head to stage area Partner up. Partner A rifle carry 1/4 loop and run remainder without block. Partner B is starting exercise. Cumulative […]
[ao-smaug] Friday Run
By f3gwinnettbackblast |
AO: ao-smaug Q: Lunch Lady PAX: Dovetail FNGs: None COUNT: 2 CONDITIONS: cold WARMUP: several stretches prior to running. THE THANG: 2.5 Mile Run to Stone Mountain playground and back. MARY: NA ANNOUNCEMENTS: COT: Travel, Family and work.
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (202) PAX: YouTube, Gilligan, Chef (202) FNGs: None COUNT: 3 THE THANG: 2.5 mile ruck
[ao-sasquatch] Lunge-icedes
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Prairie Dog (68/100) PAX: Dovetail, Lunch Lady FNGs: None COUNT: 3 CONDITIONS: Chilly WARMUP: – Mosey – Walking stretches – Weed pickers – SSH THE THANG: 3 cones, 30 yards total Lunge-icides – Lunge out – Bear crawl back 15 reps at each cone, 10 Cactus Squats every time you go back […]
[ao-yard] Squeeky’s Parking Deck B-Day Beatdown
By f3gwinnettbackblast |
AO: ao-yard Q: Quick Release (150/175) PAX: Floaties (F3 Gwinnett), Quick Release (150/175), Skidz, Saints, Squeeky, Trike FNGs: None COUNT: 6 CONDITIONS: High 30’s WARMUP: SSH, TTT, LBAC, Pool Pissers, Copperhead Squats THE THANG: Chipper Workout Revisited PAX will complete a list of exercises using a coupon, adding a new exercise each round. 3 Burpee […]
Learning how to count…
By f3gwinnettbackblast |
AO: ao-tracks Q: Pipes PAX: Homer (100/100), Boardwalk, Luau (206/200), Fireball, Birdie, (Ratatouille) -(36/108) FNGs: None COUNT: 7 CONDITIONS: 38F, clear, lovely lovely. DISCLAIMER: Said it. Almost memorized. WARMUP: SSH (with help from all on how to count), Weed Pickers, Imperial Walkers, LB Arm Circles. THE THANG: Part 1 – Cherokee Run with Burpee Caboose. […]
[ao-sterling] On the Fly
By f3gwinnettbackblast |
AO: ao-sterling Q: Mutt PAX: MC, Mutt, Meatloaf (064/100), Hightower FNGs: None COUNT: 4 CONDITIONS: 42° and windy WARMUP: Motivator 6x, tumbleweeds, Tennessee Rocking Chairs, Moroccan Nightclubs, Mosey THE THANG: Full Body Circuit 100 weighted squats 150 Curls 175 Leg Lifts Mosey between each set Mosey between any break MARY: Circle Merk ANNOUNCEMENTS: urgent request […]
[ao-coliseum] 200th post Q
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (200) PAX: Luau (204/200), Asa Albright, YouTube, (Ratatouille) -(36/108), Chef (199) FNGs: None COUNT: 5 CONDITIONS: Cool 41⁰ WARMUP: LBAC, Pool Pissers, Seal Claps, Overhead Claps, Imperial Walkers,Weed Pickers THE THANG: 4 corners 1. 25 Merkins 2. 25 Merkins 25 Big Boys 3. 25 Merkins 25 Big Boys 25 Squats 4. […]
Fireball VQ
By f3gwinnettbackblast |
AO: ao-tracks Q: Fireball PAX: Luau (203/200), Birdie, (Ratatouille) -(36/108), Boardwalk, Pipes, None FNGs: 1 None COUNT: 6 CONDITIONS: Chillin 40’s WARMUP: Moroccan Night Club, SSH, Weed Pickers, Imperial Walkers, moseyed to the parking down by the tracks THE THANG: We had 5 stations in the lot Station 1 – Rd1: Merkins Rd2: Burpees Rd […]
[ao-sasquatch] Reptiles and boxers
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Dovetail PAX: Dovetail, Hyzer (137/150), Lunch Lady, Prairie Dog (66/100), Platypus, 1 George “Grapes” FNGs: 1 1 George “Grapes” COUNT: 6 CONDITIONS: cool WARMUP:10 count of SSH Weed Pickers Inchworms BullFrogs feet wider than hands. Lizard Lunges Mosey THE THANG:Welsh Dragons in the Parking Lot. 4 bearcrawls, 1 Merkin, 1 Plank Jack, […]
[ao-duncans-inferno] One is Never a Lonely Number When You Have Two
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: Mutt PAX: Mutt, Chevette FNGs: None COUNT: 2 CONDITIONS: 46° WARMUP: SSH, Copperhead Squats, Weed Pickers, LBAC, Mosey THE THANG: 11’s with Shoulder Press in the middle Curls Merkins Rifle carry to middle 10 shoulder presses each pass Lunges to end MARY: LBCs COT: prayers for continued recovery for Chevette’s wife I […]
[ao-coliseum] Four corner criss-cross
By f3gwinnettbackblast |
AO: ao-coliseum Q: E.T. PAX: E.T., Chef (197), Rocker, Supply Chain FNGs: None COUNT: 4 CONDITIONS: cool WARMUP: SSH, Imperial Walker, Windmill, LBAC THE THANG: Coupon work in the plaza. I exercise x 10 reps per corner. Rifle carry to diagonal, farmer’s carry across. Multiple rounds. Curls, overhead press, kettlebell swings, BBSU, calf raises, squats, […]
[ao-hall-of-justice] Choose your poison
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Birdie PAX: Val, (Ratatouille) -(36/108), YouTube, Miyagi, Birdie FNGs: None COUNT: 5 CONDITIONS: balmy WARMUP: after disclaimer we moseyed around the City Hall for Wind Mill, Weed Picker, SSH, Hillbilly & Moroccan Night Club. THE THANG: YHC prepared the exercises and rolled into a scroll. So the PAX has to pick one […]
[ao-bakers-dozen] 11’s on a Hill
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: Mutt PAX: Black bird (101/120), Mutt, Toto (56/110), G String, Nugget FNGs: None COUNT: 5 CONDITIONS: 62° WARMUP: Motivators, tumbleweeds, mountain man poopers, mosey THE THANG: thang 1: reps and MOT 30 dips, bear crawl 30 merkins, lunges 30 squats, bunny hop American Hammers Thang 2: 11’s on a hill Merkins and […]
[ao-sandlot] Splashpad Suicides
By f3gwinnettbackblast |
AO: ao-sandlot Q: Boardwalk PAX: Pipes, Potter, Boardwalk, Sneakers FNGs: None COUNT: 4 CONDITIONS: Low 60s, clear, perfect WARMUP: S.W.A.M.P. Mosey Lap THE THANG: If you did sports in high school, then you’ve likely done suicides before. Start at splashpad and rotate through all stations but come back to splashpad before advancing to next station. […]
[qsource] SUA SPONTE LEADER (Q4.1)
By f3gwinnettbackblast |
AO: qsource Q: Dovetail PAX: Denny’s, Hyzer (137/150), Dovetail FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG:In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. MARY: ANNOUNCEMENTS: […]
[ao-wolf-den] Buford Community Center Tour
By f3gwinnettbackblast |
AO: ao-wolf-den Q: YouTube PAX: Birdie, Chef (200), Spud, (Ratatouille) -(36/108), Mutt, YouTube FNGs: None COUNT: 6 CONDITIONS: Cool WARMUP: SSH, Weed Picker, LBAC, Pool Pisser THE THANG: Mosey around Buford Community Center aread starting at the rear with various stops for escalator style beat down. – 20 ea Merkins and Squats – 20 ea […]
[ao-yard] Taking Ozzie back to school
By f3gwinnettbackblast |
AO: ao-yard Q: Saints PAX: Chew bone, Saints, Skidz, Squeeky, Quick Release (149/175), Double Dribble, Hot Sauce FNGs: 1 Hot Sauce COUNT: 7 CONDITIONS: 49 and feelin’ fine! WARMUP: SSH, TTT w/ rocking chair, Imperial walkers, LBAC, Pool pissers THE THANG: Part 1. Partner dora with coupons. 200 curls. 250 thrusters. 300 bent over rows. […]
[ao-bluffs] Games games and more games
By f3gwinnettbackblast |
AO: ao-bluffs Q: Double Fault(40/100 posts) PAX: Double Fault(40/100 posts), Mutt, Hightower FNGs: None COUNT: 3 CONDITIONS: good WARMUP: mosey and stuff THE THANG: while performing an exercise, each pax has to run 20 feet and shoot a tennis ball in trash can. If misses, he comes back and next guy goes. Exercise completes when […]
[ao-hall-of-justice] Town Center and Park Tour
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: YouTube PAX: Reepacheap, Freud, Val, (Ratatouille) -(36/108), YouTube FNGs: None COUNT: 5 CONDITIONS: Low 50s WARMUP: SSH, Weed Picker, LBAC, Pool Pisser THE THANG: Mosey around town center and new park area with various stops for escalator style beat down. – 20 ea Merkins and Squats – 20 ea Merkins, Squats, and […]
[ao-coliseum] FriYAY
By f3gwinnettbackblast |
AO: ao-coliseum Q: Chef (191) PAX: Chef (191) FNGs: None COUNT: 1 CONDITIONS: 52⁰ and awesome WARMUP: walked around the pond THE THANG: 3 mile ruck stopped every .25 miles for alternating 25 Merkins and 25 Squats. 150 total for each merkin and squats MARY: none ANNOUNCEMENTS: nope COT: that people are safe
[ao-smaug] Elevens at Stn Mtn
By f3gwinnettbackblast |
AO: ao-smaug Q: Dovetail PAX: Denny’s, Dovetail, Lunch Lady FNGs: None COUNT: 3 CONDITIONS:cool WARMUP: SSH, leg cross stretch, tenn rock chairs, mosey to main park road and back THE THANG: Elevens with Squat and Merkins with 100 yd in between reps MARY: balboa. Crunchy frog, Roman candle, more merkins ANNOUNCEMENTS:lil daze on Sat COT: […]
[ao-sasquatch] The Coupon do-si-do
By f3gwinnettbackblast |
AO: ao-sasquatch Q: SUDS PAX: Dovetail, Hyzer (136/150), Prairie Dog (65/100), Platypus, SUDS FNGs: None COUNT: 5 CONDITIONS: Perfect WARMUP: 5 burpees, weed pickers, forward arm circles, backward arm circles, and seal claps THE THANG: 6 rounds of 30 yard coupon carries. One partner carries, the other does the exercise. Round 1: – Exercise: Burpees […]
let’s construct a BLIMP
By f3gwinnettbackblast |
AO: ao-tracks Q: Birdie PAX: Fireball, Kugh FNGs: None COUNT: 3 PREAMBLE: in need a substi-Q. Glad there were 2 other PAX waiting :). CONDITIONS: nice & balmy WARMUP: after disclaimer and we moseyed around the green area for Wind Mills, Weed Picker, SSH, Imperial Walker & Moroccan Night Club. THE THANG: Constructed & de-constructed […]
[ao-duncans-inferno] Flab Flim (courtesy of Tracks/Homer)
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: MC PAX: Coconut, MC, Chevette FNGs: 1 Chevette COUNT: 3 CONDITIONS: cool and crisp WARMUP: Arm cirlces, weed pickers, mosey THE THANG: Partner up. Partner A does exercises while partner B runs a lap around the basketball court; stopping half way to (round 1: 10 merkins // round 2: 10 squats) Round […]
[ao-coliseum] Seven Times Seven
By f3gwinnettbackblast |
AO: ao-coliseum Q: YouTube PAX: Luau (203/200), E.T., Chef (191), YouTube FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Weed Picker, Little Baby Arm Circle, and Pool Pisser THE THANG: Mozy to roundabout and back to the green behind city hall for 49s. – Dips and Squats with Burpee tax in the middle – Incline […]
[ao-sasquatch] Iron dora
By f3gwinnettbackblast |
AO: ao-sasquatch Q: Hyzer (136/150) PAX: Lunch Lady, SUDS, Dovetail, Prairie Dog (65/100), Hyzer (135/150) FNGs: None COUNT: 5 CONDITIONS: warm WARMUP: SSH, weed pickers, mosey THE THANG: Dora: 1 pax runs 200m while the other works on reps. Each team completed 50 WW3 sit ups, 100 coupon thrusters, 200 coupon curls, 300 coupon presses, […]
[ao-sterling] Gambler
By f3gwinnettbackblast |
AO: ao-sterling Q: BLART 108/100 PAX: Meatloaf (064/100), Splat (38/100), Hightower, G String, BLART 107/100, Nugget FNGs: None COUNT: 6 CONDITIONS: chilly willy WARMUP: weedpickers, lbac, pool pissers, overhead claps, mosey to far stop sign THE THANG: pick and exercise out of bucket, roll the die, do 5X the number on the die of the […]
Return to the gloom…
By f3gwinnettbackblast |
AO: ao-tracks Q: Harding PAX: (Ratatouille) -(36/108), Luau (203/200), Boardwalk, Pipes, Kugh, Fireball FNGs: None COUNT: 7 CONDITIONS: perfect high 50’s WARMUP: SSH to 41 (for my belated birthday), windmills, imperial walkers, copperhead squats… mosey down main st around and towards parking lot by train tracks then back up towards the rock pile. Grab coupons. […]
[ao-duncans-inferno] Mar’s beatdown, part II
By f3gwinnettbackblast |
AO: ao-duncans-inferno Q: MC PAX: MC, Coconut, Gus (Jordan Carpenter) FNGs: None COUNT: 3 CONDITIONS: Almost cool, dry WARMUP: Arm circles, mosey, Michael Phelps, Motivator (x5) THE THANG: On Sunday, my family celebrated my grandmother (“Mar”)’s 100th birthday. So, I thought it necessary to do a 100-themed beatdown in her honor; first at Bakers Dozen […]
[ao-hall-of-justice] Mosey for ‘touille
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Luau (203/200), (Ratatouille) -(36/108), Val FNGs: None COUNT: 3 CONDITIONS: Perfect WARMUP: None THE THANG: 3.5 mile mosey MARY: No time ANNOUNCEMENTS: None COT: Yup
[ao-bakers-dozen] Mar’s beatdown
By f3gwinnettbackblast |
AO: ao-bakers-dozen Q: MC PAX: MC, G String, Nugget FNGs: None COUNT: 3 CONDITIONS: Almost cool, dry WARMUP: Arm circles, mosey, Michael Phelps, Motivator (x5) THE THANG: On Sunday, my family celebrated my grandmother (“Mar”)’s 100th birthday. So, I thought it necessary to do a 100-themed beatdown in her honor; first at Bakers Dozen and […]
[qsource] Q4 Leave Right
By f3gwinnettbackblast |
AO: qsource Q: Hyzer (134/150) PAX: Denny’s, HuggyBear, Dovetail, Hyzer (134/150) FNGs: None COUNT: 4 CONDITIONS: peanut oil and ccm WARMUP: chat about the weekend THE THANG: Q4 Leave right – Legacy and knowing your Ultimate Life Problem (and Ultimate Life Purpose) MARY: ANNOUNCEMENTS: COT:
Fall Convergence
By f3gwinnettbackblast |
AO: ao-tracks Q: Homer (98/100) , Pipes, Birdie, Boardwalk PAX: Homer (98/100), Pipes, Boardwalk, Birdie, Val, Zohan, MC, HuggyBear, Skidz, Dovetail, Dale Martin – The Cheese, Cheesesteak, YouTube, Honky Tonk, Andrew Whatley, Lunch Lady, Mutt, Chef (191), Change Order, Hyzer (134/150), Catan, Saints, Wookie 2/100, BLART 107/100, Fireball, (Ratatouille) -(30/108), Luau (200/200) FNGs: None COUNT: […]
F3 Tracks – Gwinnett Convergence Ruck
By f3gwinnettbackblast |
AO: ao-tracks Q: Luau (200/200) PAX: (Ratatouille) -(28/108), Homer (96/100), HuggyBear, Birdie, Luau (198/200) FNGs: None COUNT: 5 CONDITIONS: Perfect THE THANG: F3 Tracks – Gwinnett Convergence Ruck (2.7 Miles) – Leaving the turf at LR Birger, head SouthWest on Main Street and continue until past the cemetery. – Turn right on Hardy Street. – […]
Mumblechatter ‘Round the Water
By f3gwinnettbackblast |
AO: ao-hall-of-justice Q: Val PAX: Luau (197/200), Miyagi, Freud, Zach Luna, Val, Reepacheap FNGs: None COUNT: 6 CONDITIONS: Mild WARMUP: Motivator x 7 THE THANG: Mumblechatter Pair up. Q called first exercise. 1 pair took off on a mosey around the water feature. The others stayed to do AMRAP if the called exercise. The PAX […]
1,000 Reps
By f3gwinnettbackblast |
AO: ao-bluffs Q: BLART 106/100 PAX: Black bird (100/120), CR7, Mutt, Hightower, Double Fault(40/100 posts), MC, T-Bone, Splat (38/100), BLART 105/100, none FNGs: 1 none COUNT: 9 CONDITIONS: Perfect WARMUP: Little Baby Arm circles, pool pissers, WEEDPICKERS, TOY SOILDERS THE THANG: Dora – 1,000 Reps Pacers run to 1st cone, do 5 merkins, run to […]
[ao-coliseum-ruck-ops] Thursday Ruck
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: Chef (191) PAX: Hook, long haul, Chef (191) FNGs: None COUNT: 3 THE THANG: rucking 2.5 miles
[ao-coliseum-ruck-ops] Tuesday Ruck boys
By f3gwinnettbackblast |
AO: ao-coliseum-ruck-ops Q: E.T. PAX: (Ratatouille) -(30/108), Chef (191), E.T., Caesar, T-Bone FNGs: None COUNT: 5 THE THANG: Chef (191) & E.T. pre ruck 1.5 whole geoup ruck 2.5.
You can recovery all afternoon!
By Homer |
AO: Tracks When: 09/09/2021 Number of PAX: 4 PAX Names: Radar, Birdie, Meatball, motorboat Number of FNGS: 0 FNG Names: QIC: Radar Preamble: YHC has missed multiple BDs lately, new job has me all of the SouthEast lately. Felt good to get back after it today. Took the Q out of guilt of missing so […]
F3 Olympics
By Homer |
AO: Yard When: 08/05/2021 Number of PAX: 5 PAX Names: bobbydodd, Deuces, gilligan, Lector, Coconut, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: The Olympics are still on WARM-O-RAMA Mosey, imperial walkers thru the tunnel and lbc’s(because Lector begged me to do them) THE THANG Discus(frisbee), shot put, hammer throw(a real 2 lb maul), […]
F3 Olympics
By Homer |
AO: Yard When: 07/29/2021 Number of PAX: 3 PAX Names: Squeeky, Coconut, Love, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Track and field events start today in Tokyo, so it is fitting that we have an F3 Olympics WARM-O-RAMA We started with a short mosey to the stadium where the events were to […]
Seeking Higher Ground
By Homer |
AO: Meathouse When: 07/27/2021 Number of PAX: 3 PAX Names: Wingnut, BallBoy, Ready-Mix, Number of FNGS: 0 FNG Names: QIC: Ready-Mix Preamble: With all this humidity, the meathouse gang sought 'higher ground', at least hoping that working out on top of the PTC bridge would allow some moving air to help with the humidity (hint, […]
The Three Amigos
By Homer |
AO: Yard When: 07/27/2021 Number of PAX: 3 PAX Names: Lector, Squeeky, Coconut, Number of FNGS: 0 FNG Names: QIC: Lecter Preamble: Disclaimer given. WARM-O-RAMA No time! THE THANG 5 rounds, 10 exercises, 40 seconds on, 20 second rest. Alligator Merkins SSH Burpees High Knees Bonnie Blairs Summo Squats Jump Lunges Heel Touch Squats Dog […]
Viva Las Vegas
By Homer |
AO: Bluffs When: 07/23/2021 Number of PAX: 8 PAX Names: , Favre, Mayhem, Ginger Ale, MC, Double Fault, Bulldog, Mutt, TBone Number of FNGS: 1 FNG Names: Mutt QIC: Favre Preamble: It was as hot as Vegas in Flowery Branch this morning. Woke up in the gloom feeling like I had been in a casino […]
Tour de Peachtree Corners
By Homer |
AO: Bridge When: 07/23/2021 Number of PAX: 4 PAX Names: Wingnut, Birdie, PuffDaddy, Boomer, Number of FNGS: FNG Names: QIC: Wingnut Preamble: As site Q I saw we had no Q signed up for today and decided to do it as some PAX not to be name have stolen over half of our usual Bridge […]
HHH workout. High humidity hell
By Homer |
AO: Yard When: 07/22/2021 Number of PAX: 3 PAX Names: gilligan, Coconut, Crack, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Humidity was high and started sweating during the disclaimer. WARM-O-RAMA Forgot about it and went right to it. THE THANG 20 random exercises done at random with a random amount of reps. COT […]
Ghost Town Beat Down
By Homer |
AO: Tracks When: 07/22/2021 Number of PAX: 2 PAX Names: BallBoy, Sugar, Number of FNGS: 0 FNG Names: QIC: Sugar Preamble: It was a dark and stormy week. Kinda. @Homer was scheduled to Q his 14th BD of the week, but had to call out the day before due to not being able to remember […]
Blimps and Light Posts
By Homer |
AO: Hall of Justice When: 07/20/2021 Number of PAX: 7 PAX Names: homer, val, Smoked, Long Haul, YouTube, ISS, Sugar, Number of FNGS: FNG Names: QIC: Homer Preamble: Took the trek up to Suwanee to lead the men at the Hall of Justice. DIdn't know the status of rain. We would get wet if it […]
Armageddon
By Bulldog |
AO: Coliseum When: 07/21/2021 Number of PAX: 9 PAX Names: simba, Bulldog, gilligan, geo, YouTube, MC, Double Fault, Retread, Blade Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: On this date, back in 2011, NASA flew its final space shuttle mission. The shuttle was Atlantis. This shuttle was also used in the movie Armageddon. […]
The Yard Dance Party
By Deuces |
AO: Yard When: 07/20/2021 Number of PAX: 6 PAX Names: Deuces, gilligan, Lector, Mayhem, Number 2, Love, Number of FNGS: 0 FNG Names: QIC: Deuces Preamble: Welcomed Pax. Gave the usual disclaimer. WARM-O-RAMA Carried cinder blocks to The Thang starting point. THE THANG The Dance Party Song: Stand By Your Man Partners+Cinder Block Man 1: […]
Banjo’s Return
By simba |
AO: Coliseum When: 07/19/2021 Number of PAX: 6 PAX Names: simba, Bulldog, gilligan, Long Haul, geo, Banjo Number of FNGS: FNG Names: QIC: Simba Preamble: Lots of fun and excitement in the Simba household. His dear ol' dad …… not Mufasa but Banjo had come into town!!! It was going to be a great chance […]
Squeeky’s Saturday Suckfest
By Squeeky |
AO: Yard When: 07/17/2021 Number of PAX: 9 PAX Names: bobbydodd, The Cheese, Quick Release, Deuces, Crack, Number 2, Love, Double dribble Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: If you are not here for f3 you came to the wrong place. Modify as needed, you are responsible for you, don’t die. WARM-O-RAMA […]
Blast from the Past
By YouTube |
AO: Coliseum When: 07/16/2021 Number of PAX: 5 PAX Names: simba, Long Haul, YouTube, Retread, Blade (fng) Number of FNGS: 1 FNG Names: Blade QIC: YouTube Preamble: Checking the Q sheet YHC decided to sign up. YHC decided to do the beatdown from YHC's VQ. Upon arriving Long Haul, Retreat and Blade (fng) was already […]
Lie Down Sheep
By Double Fault |
AO: Bluffs When: 07/16/2021 Number of PAX: 6 PAX Names: Favre, MC, Double Fault, Twinkle Toes, Yeehaw, Runs Number of FNGS: 0 FNG Names: QIC: Double Fault Preamble: N/A WARM-O-RAMA Mosey Weed Pikers Side Straddle Hop Toe Touch Side Straddle Hop THE THANG 10 station ladder spaced out about 10 feet apart Riffle carry cinder […]
Dinghy’s Birthday Beatdown, Part Deux
By DInghy |
AO: Bridge When: 07/16/2021 Number of PAX: 4 PAX Names: homer, Wingnut, Ready-Mix, Number of FNGS: 0 FNG Names: QIC: Dinghy Preamble: To borrow a phrase from the movie THROW MAMA FROM THE TRAIN – "The night was moist." Such was the closing of YHC's birthday week. Seems like the PTC Town Center's getting a […]
Unlikely Burpee Free Zone
By Birdie |
AO: Tracks When: 07/15/2021 Number of PAX: 9 PAX Names: homer, Wingnut, Saint2O, Radar, Birdie, BallBoy, Meatball, popper, Angus, Number of FNGS: FNG Names: QIC: Birdie Preamble: YHC tried to make this BD a burpee free zone at least for today, however, since our AO next to the train track that would be unlikely. From […]
The Return of the OG
By Homer |
AO: Yard When: 07/15/2021 Number of PAX: 7 PAX Names: Deuces, gilligan, Lector, Squeeky, Coconut, Crack, Rated R Number of FNGS: 0 FNG Names: QIC: Lector Preamble: Disclaimer given. WARM-O-RAMA SSH, Imperial Walkers, Hillbillies, LUCAS, Overhead Claps, Air Presses, Moroccan Night Clubs, TTT. THE THANG Deck of Death Hearts – Burpees Diamonds – Merkins Clubs […]
0.0 Miles
By Bulldog |
AO: Coliseum When: 07/14/2021 Number of PAX: 6 PAX Names: simba, Bulldog, Long Haul, YouTube, Mayor, Atlas (DR) Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: After Radar and Val did a number on my arms and shoulders and my persistent knee issues lately I had to get creative. So made a plan to […]
Ramping up the Doras
By BallBoy |
AO: Meathouse When: 07/13/2021 Number of PAX: 4 PAX Names: BallBoy, Meatball, Boomer, popper, Number of FNGS: 0 FNG Names: QIC: BallBoy Preamble: YHC stepped in for an ailing ReadyMix at the Meathouse this week. I've been a taker more than a giver at this AO so it was only right. Folks, you need to […]
Not Doing a Lot of Coupon Work
By val |
AO: Hall of Justice When: 07/13/2021 Number of PAX: 11 PAX Names: homer, val, Animal, Bulldog, Radar, YouTube, Mayhem, MC, Double Fault, Sensei, See ya, Number of FNGS: FNG Names: QIC: Val Preamble: YHC put out a call to post for my birthday Q on Slack. With no idea how many would post, YHC thought […]
Surprise Beatdown
By Coconut |
AO: Yard When: 07/13/2021 Number of PAX: 2 PAX Names: Coconut, Crack, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: WARM-O-RAMA THE THANG COT NAKED-MAN MOLESKIN
Sweat Angels?!!
By Radar |
AO: Coliseum When: 07/12/2021 Number of PAX: 3 PAX Names: simba, Bulldog, Radar, Number of FNGS: 0 FNG Names: QIC: Radar Preamble: YHC got to the site early and did a 20ish minute prerun. Almost got back to the start too late, Simba was already parked and planting the flag when I got back. without […]
4 Qs > 1
By Wingnut |
AO: Bridge When: 07/09/2021 Number of PAX: 4 PAX Names: Wingnut, Meatball, Ready-Mix, Sugar Number of FNGS: 0 FNG Names: QIC: Wingnut , Ready-Mix, Sugar, Meatball Preamble: Dinghy was on the Q sheet, but we had a little mix up. Have no fear, the 4 of us that posted split up the Q work. WARM-O-RAMA […]
Blocks and Burpees
By Bulldog |
AO: Coliseum When: 07/07/2021 Number of PAX: 8 PAX Names: Bulldog, gilligan, Long Haul, geo, Mayhem, MC, TBone Number of FNGS: 1 FNG Names: Retread QIC: Bulldog Preamble: After a double time ruck with Bobby Dobb my knees have been killing me, so decided to take it easy on the knees today. WARM-O-RAMA Well, slept […]
Magic 8 Ball says
By Coconut |
AO: Yard When: 07/08/2021 Number of PAX: 4 PAX Names: bobbydodd, gilligan, Lector, Coconut, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Wanted to do a workout guided only by the Magic 8 Ball. If it was too difficult or too easy I could just blame the 8 ball WARM-O-RAMA Short mosey, side straddle […]
Four Corners and a Coupon
By Smoked |
AO: Hall of Justice When: 07/06/2021 Number of PAX: 4 PAX Names: Smoked, YouTube, Truman, Sugar Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: Picked up Q at Hall of Justice (my first here) with Val out of town for a funeral. Excited to Q at a new location and make sure to work […]
Modified Burph at the Bridge
By Homer |
AO: Bridge When: 07/02/2021 Number of PAX: 3 PAX Names: homer, Wingnut, Birdie, Number of FNGS: FNG Names: QIC: Homer Preamble: There were warnings the night before for lightning. Weather people are never wrong… right? No thunder. No lightning. No need for the garage. Light drizzle of rain. Let’s do something YHC saw on nation […]
Electric Mile
By simba |
AO: Coliseum When: 06/30/2021 Number of PAX: 6 PAX Names: simba, Smoked, geo, MC, Double Fault, Mayor, Number of FNGS: FNG Names: QIC: Simba Preamble: It was a wonderfully clear morning and PAX were ready for anything. Thus, the electric mile became the Thang to do. WARM-O-RAMA Mosey around the circle at the end of […]
Babysitting a Cinder Block
By Homer |
AO: Tracks When: 07/01/2021 Number of PAX: 10 PAX Names: homer, Animal, Wingnut, Radar, Smoked, Birdie, Ivy, Merman, peppermint, Dawn Number of FNGS: 2 FNG Names: QIC: Homer Preamble: I had a plan that involved one single Cinder block. I had plans that would work with a few PAX and one that involved multiple. As […]
Press your Luck
By Lector |
AO: Yard When: 07/01/2021 Number of PAX: 5 PAX Names: bobbydodd, Deuces, Lector, Coconut, Love, Number of FNGS: 0 FNG Names: QIC: Lector Preamble: Speech given – nobody left. WARM-O-RAMA Coconut's favorite, SSH and Imperial Walkers to the song Physical by St. Lucia. Through the Tunnel THE THANG Each PAX took turns flipping a coin […]
No Pain No Gain – Beating the Gloom
By YouTube |
AO: hall-of-justice When: 06/29/2021 Number of PAX: 2 PAX Names: YouTube, Sensei, Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: YHC had forgot, that YHC had signed up to Q today, that's until Val reminded on slack, who's HC? Still sluggish after a week a way, watched IRON PAX challenge for inspiration. After watching […]
I made it up as I went along
By Coconut |
AO: Yard When: 06/29/2021 Number of PAX: 5 PAX Names: bobbydodd, Lector, Squeeky, Coconut, Love, Number of FNGS: 0 FNG Names: QIC: Coconut Preamble: Had to change the plan do to rain and moved to the parking garage. WARM-O-RAMA Once around the garage and through the window openings. Then standard side straddle hops, through the […]
Just the Two of Us
By Homer |
AO: Meathouse When: 06/29/2021 Number of PAX: 2 PAX Names: homer, Boomer, Number of FNGS: FNG Names: QIC: Homer Preamble: Wasn’t sure how much rain we’d have or how many PAX would show. Lots out of town. As boomer and I stood about to start warmups, my van decided to lock itself and I had […]
4 Corner Ab Work
By Homer |
AO: Coliseum When: 06/28/2021 Number of PAX: 4 PAX Names: homer, simba, Bulldog, Long Haul, Number of FNGS: FNG Names: QIC: Homer Preamble: WARM-O-RAMA SSH, weed picker, copperhead squat, imperial walker, mosey to Homer’s Sugar Hill Donut. Bear crawl around the donut. THE THANG Round 1 5 step ups, 5 Derkins, 5 dips 4 corners […]
Block and Tackle
By Squeeky |
AO: Yard When: 06/26/2021 Number of PAX: 6 PAX Names: bobbydodd, Crack, Skid mark, double dribble, commando Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: I’m not a professional, this will suck, don’t die WARM-O-RAMA Mosey 20- SSH 20- Imperial Walkers 20- TTT 20- finkle swings 20- lbac 20- pool pissers 20- Morachan nigh […]
Solomente’s Revenge
By val |
AO: Bluffs When: 06/25/2021 Number of PAX: 8 PAX Names: val, bobbydodd, Favre, Bulldog, GingerAle, MC, Double Fault, Toes, Number of FNGS: FNG Names: QIC: Val Preamble: En route to the Bluffs, YHC passed North Gwinnett High School where they are replacing the turf on the football field. There was no sign of green on […]
Bring Out the Snowflake Plank
By bobbydodd |
AO: Yard When: 06/24/2021 Number of PAX: 3 PAX Names: bobbydodd, gilligan, Coconut, Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: WARM-O-RAMA Side Straddle Hops; Copper Head Squats; Mountain Climbers THE THANG Thang 1; Suicides with Ascending Merkins…sprint two parking spots, 1 Merkin, jog back to start–sprint four parking spots, 2 Merkins, jog […]
Sweat House Part Deux
By Boomer |
AO: Meathouse When: 06/22/2021 Number of PAX: 5 PAX Names: Wingnut, BallBoy, Boomer, Ready-Mix, Tator Tot Number of FNGS: 0 FNG Names: QIC: Boomer Preamble: Same thing as last week WARM-O-RAMA NO WARMUP NECESSARY THE THANG Same thing as last week but we made it through the burpees. Awful. COT NAKED-MAN MOLESKIN
The Cooper
By Birdie |
AO: Tracks When: 06/24/2021 Number of PAX: 6 PAX Names: Birdie, BallBoy, Truman, Vlasic (DR F3 Birmingham) Number of FNGS: 2 FNG Names: Bullseye, Peppermint QIC: Birdie Preamble: For inspiration YHC read some BB and checked the exicon and found COOPER (1 lap around track. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. […]
Where there’s Smoked, there’s Fire
By Smoked |
AO: Coliseum When: 06/23/2021 Number of PAX: 6 PAX Names: Bulldog, Radar, Smoked, gilligan, Long Haul, geo, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC managed to sandwich a Q in between my two vacations (I know, sounds glamorous), glad that I did. Needed the extra incentive to get moving and burn off […]
Solamente
By val |
AO: Hall of Justice When: 06/22/2021 Number of PAX: 1 PAX Names: val, Number of FNGS: FNG Names: QIC: Val Preamble: YHC wondered what would come of this morning. Knowing YouTube was traveling, I had texted Sensei about coming who said he would be there. As I was leaving my driveway, I got a text […]
Lazy Dora with 10 minutes of Burpees
By Bulldog |
AO: Yard When: 06/22/2021 Number of PAX: 4 PAX Names: Bulldog, gilligan, Squeeky, Coconut, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Picked up the Q last minute so tried to create a simple but effective beatdown WARM-O-RAMA Mosey, Arm Circles, Weed Pickers. THE THANG 10 Minutes of Burpees which is 10 burpees every […]
Constitutional Mosey
By Bulldog |
AO: Coliseum When: 06/21/2021 Number of PAX: 4 PAX Names: Bulldog, gilligan, Long Haul, geo, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: On June 21st, 1788, New Hampshire was the 9th state to ratify the constitution making it officially the law of the land. This event is what inspired this workout. WARM-O-RAMA None […]
It’s Gonna Get Nasty
By bobbydodd |
AO: Yard When: 06/19/2021 Number of PAX: 6 PAX Names: bobbydodd, Quick Release, Crack, Love, Double Dribble, #2 Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: Disclaimer and reminder of F3’s Five Core Principles; Open to all men, Free, Outdoors Rain/Shine/Hot/Cold, Peer Led, Ends in Circle of Trust. WARM-O-RAMA Mosey, Windmills, Eagles Wings, […]
BLIMPS around the town center
By Birdie |
AO: Bridge When: 06/18/2021 Number of PAX: 5 PAX Names: Wingnut, Birdie, PuffDaddy, Bartman, Sugar Number of FNGS: FNG Names: QIC: Birdie Preamble: YHC was not planning to Q another beatdown this week, however, Wingnut asked if anyone want to Q at the Bridge, so YHC grabbed it. WARM-O-RAMA After disclaimer we moseyed toward Sprout […]
Just the 2 of us!!
By Radar |
AO: Tracks When: 06/17/2021 Number of PAX: 2 PAX Names: Radar, Sugar Number of FNGS: 0 FNG Names: QIC: Radar Preamble: After nobody HC'ed YHC was convinced I would be working out alone. I was prepared to run for the entire 45 minutes and call it a day. Just at 525 Sugar rolled in, jumped […]
Tha Argument Workout
By Coconut |
AO: Yard When: 06/17/2021 Number of PAX: 7 PAX Names: bobbydodd, Bulldog, Lector, Squeeky, Coconut, Rabbit, Love, Number of FNGS: 0 FNG Names: QIC: Coconut vs Lector Preamble: The argument arose bc two pax elected to be Q on different sheet schedules. We chose to conduct the workout as a back and forth argument of […]
Divorcing Q’s
By Lector |
AO: Yard When: 06/17/2021 Number of PAX: 7 PAX Names: bobbydodd, Bulldog, Lector, Squeeky, Coconut, Rabbit, Love, Number of FNGS: 0 FNG Names: QIC: Lector and Coconut Preamble: Disclaimer given. WARM-O-RAMA 21's – Side Straddle Hops, 10 Burpees as penalty. Baby arm circles, pool pissers, imperial walkers, mosey with 5 burpees. THE THANG Coconut – […]
Greased Lightning
By Smoked |
AO: Coliseum When: 06/16/2021 Number of PAX: 9 PAX Names: simba, Bulldog, Radar, Smoked, gilligan, geo, YouTube, MC, Buoy Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: On this day, in 1978, Grease was released…. we shall celebrate. Also, Radar returns…. WARM-O-RAMA Mosey around the standard circle, with Simba and MC both coming in […]
Pain stations
By Birdie |
AO: Hall of Justice When: 06/15/2021 Number of PAX: 5 PAX Names: val, Birdie, YouTube, Sensei, Truman, Number of FNGS: FNG Names: QIC: Birdie Preamble: WARM-O-RAMA YHC was grateful to be able to join another BD. After regular disclaimer we moseyed to the other entrance of the park only to be interrupted by train which […]
Sweat House
By Boomer |
AO: Meathouse When: 06/15/2021 Number of PAX: 6 PAX Names: Wingnut, Saint2O, Meatball, Boomer, Ready-Mix, Feathers Number of FNGS: 0 FNG Names: QIC: Boomer Preamble: 6 Pax were ready to sweat and get stronger. Yes, we did sweat, and I think we got stronger. WARM-O-RAMA SSH Weedpickers Hillbillies Windmill Move to the top of parking […]
Anniversary Block Party
By Squeeky |
AO: Yard When: 06/15/2021 Number of PAX: 7 PAX Names: , Coconut, Gilligan, Bobby Dodd, Love, Rabbit, Zoolander Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: Don’t hurt yourself! WARM-O-RAMA Short slowzy followed by 20 ssh, 20 hillbillies, 20 ttt, 20 copperhead squats, slowzy over to blocks. THE THANG One block for each PAX […]
Let’s Go To the Mall… to Ruck
By Homer |
AO: Gwinnett Ruck When: 06/12/2021 Number of PAX: 6 PAX Names: homer, val, Birdie, YouTube, Macintosh, Stockholm, Number of FNGS: 2 FNG Names: QIC: Homer Preamble: I love the Widowmaker AO at Webb Bridge Park. It's a great place with a great group of guys. Likewise, I've really enjoyed posting at the Storm AO that […]
Station BD
By Crack |
AO: Yard When: 06/12/2021 Number of PAX: 14 PAX Names: , Number of FNGS: 1 FNG Names: QIC: Crack Preamble: WARM-O-RAMA A mosey across the street firs stop 10 merkins second stop 10 big boy sit-ups third station were 10 leg swings on each side. This was to get to the location of the cinder […]
Iron PAX Inspired
By Bulldog |
AO: Coliseum When: 06/11/2021 Number of PAX: 4 PAX Names: simba, geo, YouTube, MRE Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: Bulldog did the Iron Pax challenge on Wednesday. YHC remembered watching the Iron Pax Challenge by F3 Greenwood on You Tube and watch for inspiration for the beatdown. WARM-O-RAMA After the standard […]
Iron Pax – Blocks Edition
By Bulldog |
AO: Bluffs When: 06/11/2021 Number of PAX: 5 PAX Names: Bulldog, GingerAle, MC, Yee-Haw, T-Bone Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Excited about finishing up my world tour for the week I couldn’t sleep and got up early to do a little scouting of the area. Found a flag pole that would […]
Rain plan contingency
By Wingnut |
AO: Bridge When: 06/11/2021 Number of PAX: 7 PAX Names: Wingnut, Smoked, PuffDaddy, Meatball, Boomer, popper, Bartman Number of FNGS: 1 FNG Names: Bartman QIC: Wingnut Preamble: With the weather forecast showing a decent chance of thunderstorms and YHC wanting to keep everyone safe, I decided to plan 2 beatdowns (one for good weather and […]
The Tower of Power
By bobbydodd |
AO: Yard When: 06/10/2021 Number of PAX: 4 PAX Names: bobbydodd, gilligan, Lector, Coconut, Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: WARM-O-RAMA Slow mosey, with cinder block coupon, from the parking lot of the Yard to Bicentennial Plaza across South Clayton street. Enough with the pleasantries, let’s get it on! THE THANG […]
Johnny Cash
By Bulldog |
AO: Tracks When: 06/10/2021 Number of PAX: 2 PAX Names: Bulldog, Truman, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: This was my second time out at the Tracks…first time it wasn't an official AO yet so it was good to be there again. Really a great AO! WARM-O-RAMA Johnny Cash doesn't need an […]
Iron Pax Challenge (credit to Greenwood F3)
By Bulldog |
AO: Coliseum When: 06/09/2021 Number of PAX: 5 PAX Names: bobbydodd, Bulldog, Smoked, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: F3 Greenwood does an Iron Pax Challenge and this was one of their challenges back in 2019. WARM-O-RAMA Little Baby Arm Circles, Weed Pickers, and some other stuff I forgot. Mosey […]
The Warm-O-Rama that never ended!
By Bulldog |
AO: Hall of Justice When: 06/08/2021 Number of PAX: 3 PAX Names: Bulldog, YouTube, Truman, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Rolled out of the fart sack sore from Smoked's beatdown yesterday and glad it wasn't raining. Got to AO and posted the flag as Youtube pulled up and then a few […]
Coconuts birthday bash
By Coconut |
AO: Yard When: 06/08/2021 Number of PAX: 7 PAX Names: bobbydodd, gilligan, Squeeky, Coconut, Love, Zoolander Number of FNGS: 1 FNG Names: Rabbit QIC: Coconut Preamble: This is my 53 birthday, so i decided to use that number for reps WARM-O-RAMA Standard warmup with side straddle hops, imperial walkers, hillbillies, lbac’s, and thru the tunnel […]
No plan, just pain!
By Wingnut |
AO: Meathouse When: 06/08/2021 Number of PAX: 4 PAX Names: Meatball, popper, Ready-Mix, Number of FNGS: FNG Names: QIC: Wingnut Preamble: With uncle boomer out of town and nobody jumping on the Q (cough, the Q sheet is looking a little sparse, cough cough) YHC decided to lead whoever may feel so destined to suffer. […]
Dropping BOMBS
By Smoked |
AO: Coliseum When: 06/07/2021 Number of PAX: 7 PAX Names: val, simba, Bulldog, gilligan, Long Haul, Sensei, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC threw out onto Slack to bring a ruck, no idea how I was gonna have em use it but that didn't matter. Went to Exicon and searched "ruck". […]
The Dreaded Hill
By Bulldog |
AO: Yard When: 06/05/2021 Number of PAX: 17 PAX Names: simba, bobbydodd, Bulldog, The Cheese, Quick Release, gilligan, Long Haul, Lector, Squeeky, Crack, Smooch, Love, Skidmark, Double Dribble Number of FNGS: 3 FNG Names: Zoolander, Buoy, Crocs in Socks QIC: Bulldog Preamble: Bobby Dodd led 6 men on a 3.24 mile pre-ruck through Lawrenceville and […]
Rock R Us….and we have different rocks
By simba |
AO: Coliseum When: 06/04/2021 Number of PAX: 5 PAX Names: Bulldog, gilligan, Long Haul, geo, Number of FNGS: FNG Names: QIC: Simba Preamble: It was a beautiful morning for a day on the rocks. Thus we made a plan to enjoy some different sizes of rocks. WARM-O-RAMA Mosey around the round a bout and back. […]
Homer BD at Cherokee Bluffs
By Homer |
AO: Bluffs When: 06/04/2021 Number of PAX: 5 PAX Names: homer, Favre, MC, Double Fault, TBone Number of FNGS: FNG Names: QIC: Homer Preamble: It's about 30 minutes from door to drive for YHC. Peachtree Corners to (what is this place, Buford? Flowery Branch? Gwinnett? Hall?) I pulled in at 5:10 and saw a Hall […]
Bridge over troubled water
By Ready-Mix |
AO: Bridge When: 06/04/2021 Number of PAX: 8 PAX Names: bobbydodd, DInghy, Wingnut, PuffDaddy, Meatball, Stuckeys and Sugar Number of FNGS: 0 FNG Names: QIC: Ready-Mix Preamble: WARM-O-RAMA Mosey up to the base of the bridge, and did a series of warm up exercises: Toy Soldiers, Copperhead Squats, Kevin Willis' (not to be confused with […]
Ruck Around the Ville
By bobbydodd |
AO: Yard When: 06/03/2021 Number of PAX: 7 PAX Names: bobbydodd, Bulldog, gilligan, Lector, Squeeky, Crack, Love Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: * Disclaimer given * WARM-O-RAMA NONE THE THANG Pax performed a two mile ruck with four beatdown stations. Station 1; Copperhead Squats x25, Bent Over Rows x25 Station […]
4 Corners at the Library and a Pallet
By Homer |
AO: Tracks When: 06/03/2021 Number of PAX: 4 PAX Names: homer, Animal, Saint2O, BallBoy, Number of FNGS: FNG Names: QIC: Homer Preamble: Animal, BallBoy, Saint20 and Homer all showed up for the prerun. The three runners did the 5k donut dash route. Homer put in about 2 miles to roundabout and up/down hill. WARM-O-RAMA 4 […]
Memorial Day Murph
By Homer |
AO: Bridge When: 05/31/2021 Number of PAX: 22 PAX Names: homer, val, bobbydodd, Animal, DInghy, Wingnut, Speedo, Quick Release, Smoked, Squeeky, Coconut, Birdie, Meatball, Boomer, popper, Ready-Mix, Angus, Maguire, ISS, Preacher, TBone, Doughboy Number of FNGS: FNG Names: QIC: Boomer Preamble: It was going to be a mini convergence at the Bridge for Memorial Day. […]
ABS-o-lutely
By Smoked |
AO: Coliseum When: 06/02/2021 Number of PAX: 3 PAX Names: Bulldog, Smoked, geo, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: Looking for a little theme for the day YHC found it was National Rotisserie Chicken, "Bubba", and Rocky Road Day. Nothing that really struck my fancy…. so just putting in work would be […]
Defeating the Backfat
By val |
AO: Hall of Justice When: 06/01/2021 Number of PAX: 4 PAX Names: val, YouTube, Sensei, Truman, Number of FNGS: 0 FNG Names: QIC: Val Preamble: The Steve went off this morning at 0505 and YHC could feel the effects of yesterday's Murph at the Bridge. It was an incredible CSAUP and the 2ndF was off […]
Day after Murph
By Wingnut |
AO: Meathouse When: 06/01/2021 Number of PAX: 4 PAX Names: Wingnut, Meatball, Boomer, Feathers Number of FNGS: FNG Names: QIC: Wingnut Preamble: Knowing the HCs from the night before had just done Murph 24 hours ago, YHC figured we could pivot from our usual Meathouse BD. Rucks on and coupons left behind. WARM-O-RAMA Little baby […]
Different AO… Same F3 Workout Deck
By Homer |
AO: Coliseum When: 05/28/2021 Number of PAX: 6 PAX Names: homer, simba, Radar, Smoked, geo, YouTube, Number of FNGS: FNG Names: QIC: Homer Preamble: Decided to take 3 Qs this week. No real reason other than I wanted to get around and see folks. Birdie has had 3 Qs this week for his birthday. That's […]
Birthday week part 3
By Birdie |
AO: Bridge When: 05/28/2021 Number of PAX: 8 PAX Names: DInghy, Wingnut, Birdie, Meatball, popper, Ready-Mix, Angus, Sugar Number of FNGS: 8 FNG Names: QIC: Birdie Preamble: Not sure, what was YHC thinking but this would be the 3rd Q for this week. Hopefully, YHC could still deliver some pain. WARM-O-RAMA After a quick disclaimer […]
Find Yourself an Animal and Go Run with Him
By Homer |
AO: Tracks When: 05/27/2021 Number of PAX: 2 PAX Names: homer, Animal, Number of FNGS: FNG Names: QIC: Homer Preamble: Radar put out an ask for someone to take his Q this morning, so I snatched it up. Was hoping for a crowd and had a nice plan set. As I rolled into the parking […]
Lunar Lunacy
By simba |
AO: Coliseum When: 05/27/2021 Number of PAX: 3 PAX Names: geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Simba Preamble: Upon arrival on this beautiful morning, the PAX informed the Q that the last eclipse was currently visible and but in full around 5:45. Although the Q had a plan, he thought a small […]
5 / 25 with B & N
By YouTube |
AO: Hall of Justice When: 05/25/2021 Number of PAX: 6 PAX Names: val, Radar, YouTube, Sensei, Truman, T-Bone Number of FNGS: 2 FNG Names: Truman, Sensei QIC: YouTube Preamble: Driving down to Hall of Justice, YHC notice that the moon was rather large and had a reddish orange tint and was thinking how many PAX […]
Meathouse and a side of Playing Cards (Lots of Merkins)
By Homer |
AO: Meathouse When: 05/25/2021 Number of PAX: 7 PAX Names: homer, Wingnut, Saint2O, BallBoy, Meatball, Boomer, popper, Number of FNGS: FNG Names: QIC: Homer Preamble: WARM-O-RAMA No FNGs or even relatively new guys at the Meathouse this morning. These are all veterans who know themselves. Leave your coupon and let's mosey into Town Green, past […]
National Bro-THOR’s Day
By Smoked |
AO: Coliseum When: 05/24/2021 Number of PAX: 5 PAX Names: simba, Smoked, gilligan, Long Haul, geo, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC grabbed the Q evening before in order to make sure The Coliseum didn't start in a hole for Val's challenge, plus I needed a little motivation to get after […]
Why did I eat those cookies?
By Double Fault |
AO: Bluffs When: 05/21/2021 Number of PAX: 6 PAX Names: Favre, GingerAle, gilligan, MC, Double Fault, T-bone Number of FNGS: 0 FNG Names: QIC: Double Fault Preamble: WARM-O-RAMA A quick mosey always starts us off. Being in a park, we picked some weeds followed by Frankensteins, high knees, picking up rocks, butt kickers and then […]
Stepping Up
By YouTube |
AO: Coliseum When: 05/21/2021 Number of PAX: 4 PAX Names: Long Haul, geo, YouTube, MRE Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: YHC saw on slack no one had signed up for Q for today, and had wanted to come this Friday. After reading of a few PAX not be able to come […]
IronPax 2020 Week 3 Flashback – Keep It Simple Stupid
By Homer |
AO: Bridge When: 05/22/2021 Number of PAX: 8 PAX Names: homer, DInghy, Wingnut, BallBoy, Meatball, popper, Ready-Mix, Angus, 8 Number of FNGS: 1 FNG Names: Angus QIC: Homer Preamble: Went through the 5 core values for F3 and did standard disclaimer. With an FNG posting this morning, I took a little more time… though now […]
Better Late Than Never… or Ezra
By BallBoy |
AO: Tracks When: 05/20/2021 Number of PAX: 7 PAX Names: val, Animal, Saint2O, Radar, BallBoy, Ready-Mix, Feathers Number of FNGS: 0 FNG Names: QIC: BallBoy Preamble: After a 100% alarm fail the previous week, YHC was sure to have a backup alarm for a second attempt at his first Q at the Tracks this week. […]
Suicide B.O.M.B.S.
By Easily Amused |
AO: Yard When: 05/20/2021 Number of PAX: 6 PAX Names: bobbydodd, gilligan, Lector, Coconut, Easily Amused, Love Number of FNGS: 0 FNG Names: QIC: Easily Amused Preamble: PAX were disclaimed! WARM-O-RAMA SSH x20 IC Imperial Walkers x10 IC Hillbillies x10 IC Eagles' Wings x20 IC Arm Circles x10 IC Arm Circles (reverse) x10 IC Through […]
Don’t Count Your Coupons
By Ready-Mix |
AO: Meathouse When: 05/18/2021 Number of PAX: 5 PAX Names: Wingnut, Saint2O, BallBoy, Boomer, Ready-Mix, Number of FNGS: FNG Names: QIC: Ready-Mix Preamble: Leave the coupons in your car, strap on the Ruck-Sack and lets get it on WARM-O-RAMA Started with Copperhead Squats, Toy Soldiers and Kevin Willis to get warmed up, then a slow […]
Catching Electric BLIMPS
By Smoked |
AO: Coliseum When: 05/19/2021 Number of PAX: 4 PAX Names: Smoked, Long Haul, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Smoked Preamble: YHC started off the morning with some early recon at The Coliseum counting the number of lightposts along W. Broad leading up to the Sugar Bowl putting the finishing touches on […]
No Surrender and Burpees for Humpty Dumpty
By YouTube |
AO: Hall of Justice When: 05/18/2021 Number of PAX: 3 PAX Names: Radar, Birdie, YouTube, Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: This is YHC first time Q at HoJu and was debating to do the BD at in the back park behind HOJU, or in the front center lawn. YHC decided to […]
Pyramids of Confusion
By bobbydodd |
AO: Yard When: 05/18/2021 Number of PAX: 6 PAX Names: gilligan, Squeeky, Coconut, Crack, Love Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: ~Disclaimer Given~ Reminder of the 5 Core Principles of F3: 1. Free of Charge 2. Open to all Men 3. Held Outdoors 4. Peer Led 5. Ends in Circle of […]
Radars’ Revenge
By Radar |
AO: Coliseum When: 05/14/2021 Number of PAX: 6 PAX Names: Bulldog, Radar, Smoked, Long Haul, geo, MRE Number of FNGS: 0 FNG Names: QIC: Radar Preamble: After forgetting that YHC had signed up to be Q on Monday. I made sure to arrive early today, I was the first one to arrive at the site […]
The Meathouse Mile
By popper |
AO: Meathouse When: 05/11/2021 Number of PAX: 7 PAX Names: Wingnut, Meatball, Boomer, popper, Ready-Mix, Feathers, Flo Number of FNGS: 0 FNG Names: QIC: Popper Preamble: YHC often sets a playlist before designing a workout, and this BD was no different. Funk was the flavor of the week on YHC's Spotify playlist, so a BD […]
No Longer Bound
By val |
Staying “Dry”
By YouTube |
AO: Coliseum When: 05/12/2021 Number of PAX: 5 PAX Names: simba, Bulldog, Smoked, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: YouTube Preamble: Knowing it's going to be raining, YHC was thinking glad to be at the Coliseum where there's a parking deck. YHC rolled in first and no one was there. Geo came […]
Oooohhh It Burns
By val |
AO: Hall of Justice When: 05/11/2021 Number of PAX: 5 PAX Names: Magnolia, Radar, Smoked, YouTube, Number of FNGS: 0 FNG Names: QIC: Val Preamble: Yesterday, as YHC was sitting with M, I spilled my hot coffee all over my abdomen. After repeatedly applying a cold-compress to the area, it was determined by YHC that […]
Can’t find the Q…only if we had Radar???
By Bulldog |
AO: Coliseum When: 05/10/2021 Number of PAX: 4 PAX Names: simba, Bulldog, gilligan, geo, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: Rolled up on the gloom finding 2 Pax in waiting. Time to start with….who's Q'ing today, only if we had Radar, he could find who was suppose to Q, right? Anyways, I […]
Dances with SMurph(s)
By DInghy |
AO: Bridge When: 05/07/2021 Number of PAX: 8 PAX Names: Saint2O, BallBoy, Meatball, popper, Ready-Mix, Feathers, McGuire, Meatball Number of FNGS: 0 FNG Names: QIC: Dinghy Preamble: As the Murph on Memorial Day at The Bridge is fast approaching, figured it would be a good opportunity to prep the AO for that prestigious event. As […]
Bulldog Birthday Beatdown
By Bulldog |
AO: Coliseum When: 05/07/2021 Number of PAX: 4 PAX Names: simba, Bulldog, Radar, Long Haul, Number of FNGS: 0 FNG Names: QIC: Bulldog Preamble: 4 Men posted for a 40th birthday beatdown, gave the disclaimer and moved into warm-o-rama. WARM-O-RAMA Still sore from Simba's mini murph so lets workout some of that pain before we […]
Blocks of Doom
By bobbydodd |
AO: Yard When: 05/06/2021 Number of PAX: 7 PAX Names: Deuces, gilligan, Lector, Coconut, Crack, Love Number of FNGS: 0 FNG Names: QIC: Bobby Dodd Preamble: -Disclaimer was given https://f3nation.com/disclaimer-and-notice/ -Pax were reminded of the 5 Core Principles of F3; 1) Free of Charge 2) Open to All Men 3) Held Outdoors, Rain or Shine, […]
Introduction to Murph
By simba |
AO: Coliseum When: 05/03/2021 Number of PAX: 5 PAX Names: simba, Bulldog, Smoked, geo, YouTube, Number of FNGS: 0 FNG Names: QIC: Simba Preamble: Excited and unknowing were the faces this morning. 2 of the 5 knew what they were getting into. The rest were about to be baptized into a new realm of F3 […]
May The 4th
By Squeeky |
AO: Yard When: 05/04/2021 Number of PAX: 7 PAX Names: bobbydodd, gilligan, Lector, Squeeky, Coconut, Easily Amused, Love Number of FNGS: 0 FNG Names: QIC: Squeeky Preamble: Disclaimer/encouragement not to be stupid WARM-O-RAMA Quick mosey Imperial walkers Arm circles x 20 Reverse TTT Death Star Squats THE THANG Pod racers (wheelbarrows) up the hill and […]
A Stroll Around HoJu
By Stroller |
AO: Hall of Justice When: 05/04/2021 Number of PAX: 7 PAX Names: val, Bulldog, Stroller, Radar, Smoked, Birdie, YouTube, Number of FNGS: 0 FNG Names: QIC: Stroller Preamble: YHC loves to bring his particular brand of pain to new AOs. Ever since the launch I have been eager to get back to HoJu, but other […]
Whose Q is it today?
By simba |
AO: Coliseum When: 05/03/2021 Number of PAX: 7 PAX Names: simba, Bulldog, Radar, gilligan, Long Haul, geo, MRE Number of FNGS: 0 FNG Names: QIC: Simba Preamble: We had a good showing this morning. A solid 7. However….no one had the Q. Thus, the Site Q humbly took the PAX down memory lane of a […]
Another Mini Murph
By Birdie |
AO: Bridge When: 04/30/2021 Number of PAX: 9 PAX Names: homer, DInghy, Wingnut, Popper, Birdie, PuffDaddy, Meatball, Maguire, Readymix Number of FNGS: 0 FNG Names: QIC: Birdie Preamble: A couple of weeks ago YHC lead the mini MURPH beatdown at Norseman, so YHC figured to do it again with PAX from the Bridge (a reminder […]
B.L.I.M…P…..S……. Hindenburg???
By val |
AO: Tracks When: 04/29/2021 Number of PAX: 5 PAX Names: val, Animal, Saint2O, Smoked, YouTube, Number of FNGS: 0 FNG Names: QIC: Val Preamble YHC decided the day before that I would try out a beatdown at the Tracks. Radar and I have become close over the last 5 months or so since we started […]
YouTube-VQ – Rounds around the Pond
By YouTube |
AO: Coliseum When: 04/28/2021 Number of PAX: 6 PAX Names: simba, Radar, Smoked, geo, PuffDaddy, YouTube, Number of FNGS: 0 FNG Names: QIC: YouTube WARM-O-RAMA Mosey around the round about. 15 – Side Straddle Hops 15 – Weed Pickers 15 – Hillbillies 15 – Moroccan Nightclub THE THANG We mosey down to the coliseum by […]
Huff and Puff’n
By PuffDaddy |
AO: Hall of Justice When: 04/27/2021 Number of PAX: 6 PAX Names: val, Magnolia, Smoked, Birdie, PuffDaddy, YouTube Number of FNGS: 0 FNG Names: QIC: PuffDaddy WARM-O-RAMA Mosey, Butt~kickers, high knees., shuffle left and right, SSH, weed pickers, Moroccan night club. THE THANG Thang 1 Dora with coupons. We gathered in front of the stage […]
The Magical Mystery Tour
By bobbydodd |
AO: Yard When: 04/27/2021 Number of PAX: 6 PAX Names: bobbydodd, Lector, Squeeky, Coconut, Crack, Dawn Number of FNGS: 0 FNG Names: QIC: Bobby Dodd WARM-O-RAMA Plank Jacks Windmills Side Straddle Hops Mountain Climbers ~Mosey to the brick circle across the street~ THE THANG Bear Crawl around the circle to the opposite side, perform 5 […]
Wingnut test drives the Meathouse Q
By Wingnut |
AO: Meathouse When: 04/27/2021 Number of PAX: 7 PAX Names: homer, Popper, Meatball, Boomer, Ballboy, Flo, Number of FNGS: 0 FNG Names: QIC: Wingnut WARM-O-RAMA Grab coupon and follow Q from the flag to the parking deck. 10 push ups & 10 squats with coupon at the first set of stairs. Ascend the stairs Rinse […]
Homer’s Board of Pain at the Coliseum
By Homer |
AO: Coliseum When: 04/26/2021 Number of PAX: 5 PAX Names: homer, Bulldog, gilligan, Long Haul, geo Number of FNGS: FNG Names: QIC: Homer WARM-O-RAMA We met at the normal spot in front of Town Hall and mosey’d around the side and down the stairs to the back by the Bowl. Circled up for Weed Picker, […]