Birdie (6/150)

12 at Tracks

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

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[qsource] Q-Source Study: Foundation – Group

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?

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Tool Time at the Tracks

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

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