AO: Hall of Justice Q: YouTube , PAX: Goalpost, Val, Tricky, YouTube, Holy Water, Commander, Blair Witch, Formica, Loveit FNGs: None COUNT: 9 CONDITIONS: 70s WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: 45 minute AMRAP for completed round below. – Lap around the green behind HoJu (0.25 mile loop) – 10 Thrusters – […]
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AO: Coliseum Q: Bowser , PAX: Cable Guy, Beethoven, Commander, Gilmore, Loud Mouth, Clippy, Bowser, Big Squeeze, Scooby, Flambeaux, None FNGs: 1 None COUNT: 12 CONDITIONS: humid and warm WARMUP: lbc, pps, wp, im THE THANG: 11’s x2. 1st one- squats w/coupon, overhead carry back n forth, overhead press. 2nd- merkins, bear crawl to bbs,
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AO: Coliseum Q: Big Squeeze , PAX: Loud Mouth, long haul, Cable Guy, landlocked, Bowser, Big Squeeze, Commander, Gilligan, SonnyD FNGs: None COUNT: 9 CONDITIONS: Muggy, 98% humidity WARMUP: various stretches, LBACs, Pool pissers THE THANG: 10 stacks One pax picks the exercise out of the hat. We all do 10 reps, then run a
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AO: Hall of Justice Q: Commander , PAX: YouTube, Val, Blair Witch, Commander, Lovit, precious FNGs: COUNT: 6 CONDITIONS: WARMUP:Perform each movement for 45 seconds, transitioning quickly with no rest. * Jumping Jacks to High Knees (15 side straddle hops, 15 high knees) * Willie mays hayes ( with T-spine rotation) * Inchworms with Push-Up
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AO: Coliseum Q: Supply Chain , PAX: Beethoven, landlocked, Cable Guy, Bowser, Chef, Sand Gnat, Supply Chain, Gilmore, Commander, Loud Mouth, McFly FNGs: None COUNT: 11 CONDITIONS: Yes WARMUP: Yes THE THANG: 1. Ring of Fire: 20 of each exercise followed by run up and down the stairs. 1. box jump 2. incline merkin 3.
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AO: Hall of Justice Q: Formica , PAX: Formica, Val, Commander, Precious, YouTube, Blair Witch FNGs: None COUNT: 6 CONDITIONS: 73 HUMID WARMUP: LBAC, Pool Pisser, Michael Phelps, Weed Pickers, Mosey to the Pond THE THANG: 4 Quadrants of the Ellipse Round 1 Starting at the end of the pond PAX did the following AMRAP
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AO: Coliseum Q: Sand Gnat , PAX: Luau (F3 Gwinnett), Drebin, Michelin Man, Flambeaux, McFly, Gilmore, Commander, Sand Gnat, Loud Mouth, Beethoven, Big Squeeze, Snowman (F3 Cumming), Paterno, Chef FNGs: None COUNT: 19 CONDITIONS: 70s WARMUP: – SSH x20 IC – Little Baby Arm Circles x15 F/B – Weed Pickers x10 IC – Pool Pissers
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AO: Coliseum Q: YouTube , PAX: Luau (F3 Gwinnett), Scooby, McFly, Cable Guy, Beethoven, Drebin, Gilmore, Sand Gnat, Commander, Supply Chain, YouTube, Loud Mouth, Scooby FNGs: 1 Scooby COUNT: 12 CONDITIONS: 70s WARMUP: SSH, weed picker, Moroccan Night club THE THANG: Mosey to the green for 4 corners with burpee tax – Round 1 –
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AO: Coliseum Q: Commander , PAX: Sand Gnat, Shenanigans, Michelin Man, Gilmore, Chef, Commander, McFly, Pigskin, Loud Mouth FNGs: COUNT: 9 CONDITIONS: scattered showers WARMUP: willie mays hays, weed pickers, Big Boy armed circles, Big Boy pool pictures, straight leg Bend Downs THE THANG: Tabata style rounds of 40 seconds exercise 20 seconds rest. Coupon
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AO: Hall of Justice Q: YouTube , PAX: Blair Witch, Commander, Val, YouTube, Precious, Holy Water FNGs: None COUNT: 6 CONDITIONS: Muggy WARMUP: SSH, Moroccan Night Club, Weed Picker THE THANG: Slowzy to city hall with coupon Thang 1: Coupon beatdown, starts at 10, add 10 after each round, stop at 30. Curl, overhead, skull
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