AO: Coliseum Q: Gilmore , PAX: Paterno, Gilmore, Commander, Shenanigans, Beethoven FNGs: None COUNT: 5 CONDITIONS: cool crisp 33 degrees WARMUP: LBC, Pool Pissers, over head claps, weed pickers, wind mills THE THANG: Wheel of Fortune Random rep count (20-50), random F3 exercise (1-20) from the below list: 1. Burpees-to the end 2. Side Straddle […]
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AO: Coliseum Q: long haul , PAX: Gilmore, Toll Road, Paterno, Drebin, Shenanigans, Chef, E.T., long haul FNGs: COUNT: 8 CONDITIONS:cool in the low 40s WARMUP: Yes THE THANG: BLIMPS IN THE 4 SPOTS AROUND TOWN HALL. Start with 1 of the same in each corner. Once you return to the front move to the
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AO: Hall of Justice Q: Homer (43/150) , Homer (43/150) PAX: Chef, Paterno, Pigskin (160/175), Val, Gilmore, Commander, Luau (F3 Gwinnett), Homer (43/150), Floaties (100/100), Cross Check, Mister 305, Beethoven, Quick Release (150/175), Dovetail, Supply Chain, YouTube, Gump FNGs: None COUNT: 17 CONDITIONS: coldish WARMUP: Val led Motivators and mosey down and Al Gore back
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AO: Coliseum Q: Miyagi , PAX: Lefty, Commander, Decal, Miyagi, Cross Check, Chef, Luau (F3 Gwinnett), Toll Road, Precious, Gilmore, Deadhead, Beethoven, Enterprise, Tinder, Quick Release (148/175), Paterno, YouTube, Face Off, Gump, Rico, Applebee’s, Sloth FNGs: 4 Gump, Rico, Applebee’s, Sloth COUNT: 22 CONDITIONS: nice WARMUP: LBAC’s, Pool Pissers, Overhead Claps, Moroccan Night Clubs, Windmills,
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AO: Coliseum Q: Toll Road , PAX: Beethoven, Lefty, long haul, Paterno, Meatloaf, Precious, MC, Supply Chain, Toll Road, Miyagi, Gilmore, Enterprise, Pigskin (160/175), Formica, Chef FNGs: None COUNT: 15 CONDITIONS: Mild fall morning WARMUP: yep THE THANG: Stacked deck workout with Merkins, Imperial Squat Walkers, Big Boy Sit-ups, Silent Count side straddle hops with
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AO: Coliseum Q: Enterprise , PAX: Paterno, Lefty, Shenanigans, Pigskin (160/175), Enterprise, Toll Road, Gilmore, Beethoven FNGs: None COUNT: 8 Good Effort this morning! CONDITIONS: Cold but warming up WARMUP: Little baby arm circles, Side stratal hops, Weed Puckers, self stretch and mosey THE THANG: Focus on form Round 1 Merkins 10 Squats with coupon
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AO: Hall of Justice Q: Gortado , PAX: Bonsai, Beethoven, YouTube, Supply Chain, Paterno, Gortado, Chef, Pigskin (160/175), Miyagi, Gilmore, Spud, Commander, Hermento (Val?), Caveman FNGs: 1 Caveman COUNT: 14 CONDITIONS: WARMUP: THE THANG: Partner 1 – Jog around pond Partner 2 – Push ups (60 reps) – Sit ups (120 reps) Partner 1 –
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AO: Coliseum Q: Paterno , PAX: Precious, Toll Road, Paterno, Decal, Gilmore, Beethoven, Chef FNGs: None COUNT: 7 CONDITIONS: 34 °F WARMUP: – Little Baby Arm Circles – Pool Pissers – Neck Rolls (in honor of Decal) – Windmills – Weed Pickers THE THANG: 1. Mosey to front of stage and pick a partner. 2.
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AO: Coliseum Q: Enterprise , PAX: Drebin, E.T., Chef, Gilmore, Lefty, Paterno, Enterprise FNGs: None COUNT: 7 CONDITIONS: Close to Freezing and a bit windy WARMUP: LBCs, Side Stratal hops, self stretch, a little run. THE THANG: TABATA HIIT : 20 sec workout doing max intensity. 10 sec rest. 1st TABATA Merkins Squats with coupon
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AO: Coliseum Q: long haul , PAX: Smokey, Commander, Paterno, Beethoven, Drebin, E.T., Lefty, Gilmore, Chef, long haul FNGs: COUNT: 10 CONDITIONS: 😎 A warm Friday WARMUP:yes THE THANG: mosey to Christmas 🎄 do two exercises and up and around the stairs twice. Mosey to coliseum. First level B 1,2,4,8 at steps. Next level O,then
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