Fireball – F3Gwinnett

[ao-downrange] 6th Annual Memorial CSAUP for Darth Visor, Ready Mix & Goldberg

AO: ao-downrange Q: Dinghy PAX: Wham-O, Paterno, Flambeaux, Chef, Fireball, Miyagi, Luau (212/200), Snowman (F3 Cumming), Fishing Pole, PuffDaddy, Birdie (110/150), Worm FNGs: 1 Worm COUNT: 78 CONDITIONS: – Perfect WARMUP: – Quick Warmup THE THANG: – Divide all PAX up into 8 groups. When the groups arrive at the stations, divide those groups into […]

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IronPAX 2025 Week 1: Feeks WOD

ao-tracks / By f3gwinnettbackblast

AO: ao-tracks Q: Miyagi PAX: Chopsticks, Miyagi, Carabiner, Pipes, Tinker Bell, Fireball, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: chilly WARMUP: dread of this workout THE THANG: 50-minute AMRAP – Count the total number of 100-meter sprints. – If time stops and you’re in the middle of the sprint, it does not count. Whole numbers

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[ao-yard] IronPax Prep 2025

Backblasts / By f3gwinnettbackblast

AO: ao-yard Q: Quick Release (110/175) PAX: Frizzle, Chef, Miyagi, Deuces, Toto (40/110), Luau (184/200), Saints (107/135), Squeeky, Crack, Motel 6, Yard dog. 60, Big Roz, Chopsticks, Coconut, Enterprise, Fireball, G String, Holy Water, Pipes, Precious, Quick Release (110/175), Spud, Ted Lasso, The Cheese, Robo, Double Dribble, Flatline, Danielsan, Elf, Mr Freeze, Roll FNGs: 3

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MMA Conditioning in the Parking Garage

ao-tracks / By f3gwinnettbackblast

AO: ao-tracks Q: Miyagi PAX: Luau (166/200), Birdie (110/150), Pigskin (134/175), Shank, Precious, Hickory, Holy Water, Fireball, Miyagi FNGs: None COUNT: 9 CONDITIONS: rainy and wet and dark and cold WARMUP: overhead claps, LBAC’s, Pool Pissers, Michael Phillip’s, Moroccan Night Clubs, Windmills THE THANG: MMA Conditioning Cycle: 1 1. Work: 40 • Bunny Hop Burpees

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[ao-wolf-den] Give it 100%

Backblasts / By f3gwinnettbackblast

AO: ao-wolf-den Q: Mutt PAX: Luau (164/200), Deep Dish, Spud, Mutt, YouTube, Nanny, Urkel, Chef, Siri, Fireball, Mozart, Tum Tum, Landlord FNGs: 1 Landlord COUNT: 13 CONDITIONS: Misty WARMUP: SSH, LBAC, Pool Pissers, Seal Claps, Overhead Claps, Tumbleweeds, Weed Pickers, Tennessee Rocking Chairs THE THANG: 100% 100 reps each Mosey in between breaks and exercises

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AFT at Duluth HS

ao-tracks / By f3gwinnettbackblast

AO: ao-tracks Q: Hyzer (63/200) PAX: Pigskin (50/175), Hyzer (62/200), Luau (89/200), Miyagi, Oh Yeah, Flatline, Silo (F3 Naperville), Precious, Fireball, Chopsticks FNGs: None COUNT: 10 CONDITIONS: warm WARMUP: Motivators from 7 (4 count) THE THANG: 2 mile run, 2 minute max unbroken merkins, 2 minute max unbroken BBSU MARY: 10 burpees for Miyagi ANNOUNCEMENTS:

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[2ndf] E.E. Robinson Pickleball, Butts, and Coffee

Backblasts / By f3gwinnettbackblast

AO: 2ndf Q: Mutt , Luau (86/200), BLART 29/200, Chef (65) PAX: Chef (65), Hyzer (61/200), Deep Dish, BLART 29/200, Double Fault(40/100 posts), Birdie (55/150), The Floaties (25/100), Fireball, Saints (46/135), Mutt, Spud, Urkel, Splat (50/100), Miyagi, Luau (86/200), Pigskin (43/175), T-Bone, YouTube, Harding, HuggyBear, Moen (49/100), Skidz, Quick Release (46/175), Wookie 25/100, Dovetail, BTS,

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[ao-wolf-den] Spring 2025 Convergence

Backblasts / By f3gwinnettbackblast

AO: ao-wolf-den Q: Mutt , Double Fault(40/100 posts), Meatloaf, YouTube, Chef (65) PAX: HuggyBear, Lunch Lady, Decal, Deep Dish, Chew bone, Meatloaf, Hyzer (61/200), Luau (86/200), Bale, Wookie 25/100, Dovetail, Precious, Saints (46/135), YouTube, Skidz, Chef (65), Moen (49/100), MC, Miyagi, Urkel, Mutt, Deuces, Double Fault(40/100 posts), Quick Release (46/175), Homer (16/150), Spud, Simba, Birdie

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Tax at the Tracks

ao-tracks / By f3gwinnettbackblast

AO: ao-tracks Q: Pigskin (41/175) PAX: Luau (82/200), Birdie (55/150), Miyagi, Pigskin (40/175), Neon, Harding, Chopsticks, Flatline, Fireball, Precious FNGs: None COUNT: 10 CONDITIONS: – 61° – 77% Humidity – Dew Point 54° – 31% Cloud Cover WARMUP: – SSH (Side-Straddle Hops) – 10 – Little Baby Arm Circles – 10 – Pole Pissers –

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[ao-wolf-den] Coupon Time

Backblasts / By f3gwinnettbackblast

AO: ao-wolf-den Q: YouTube PAX: Miyagi, Jason Lower, Urkel, Mutt, Fireball, Pigskin (40/175), Harding, Toto (16/110), Jordan Hayes, YouTube FNGs: None COUNT: 10 CONDITIONS: Cool WARMUP: SSH, Weed picker, LBAC, Pool Pisser THE THANG: Coupon exercises start at 10. Mosey around the parking lot after completion of each set, add 10 after each round; up

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