Hackeysack – F3Gwinnett

[Sandlot] “Giving up” for Lent season/Ash Wednesday – Sandlot – Q – 2/18

AO: Sandlot Q: Venus , PAX: Hackeysack, Boardwalk, Redcoat, Holy Water, Miyagi, Stinger (Tuscaloosa), Venus, Picasso, Cheneral FNGs: None COUNT: 9 CONDITIONS: mid 50’s, clear, excellent! WARMUP: Side straddle hops, weed pickers, Willie mays hays, and arm circles front/back. THE THANG: Set 1: Upper body 20 reps each. 1. Murkens 2. Overhead press 3. Curls […]

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[Sandlot] Sandlot Mondays

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Picasso , PAX: Hackeysack, Venus, Picasso, Redcoat, Boardwalk FNGs: None COUNT: 5 CONDITIONS: Cool and a little damp WARMUP: SSHs, Willie Mays, Weed pickers, Arm circles THE THANG: Five-Pointed Star Each station (x5) has lower, core, and upper body in the same 30/20/10 sequence. Station 1 – 30 Air Squats – 20

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[Sandlot] New Stairs and the Family Reunion

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Homer , PAX: Hackeysack, Boardwalk, Picasso, Redcoat, Venus, Homer FNGs: None COUNT: 6 CONDITIONS: perfect WARMUP: yep THE THANG: Mosey clockwise around library. Down to Buford Highway to a three level stair case that Homer spotted recently. Partner up for Dora. 100 merkins 200 squats 300 LBCs Continue mosey around back up

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[Sandlot] Stolen From Moen

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Boardwalk , PAX: Venus, Picasso, Stogie, Hackeysack, Redcoat, Boardwalk FNGs: None COUNT: 6 Do the prescribed number of reps for each exercise in sets of 25. After each set of 25, mosey to end of parking garage and do 3 burpees. 200 Curls 175 Squats 150 Overhead Press 125 Merkins 100 Chest

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[Sandlot] Luck of the Draw

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Boardwalk , PAX: Redcoat, Luau (F3 Gwinnett), Hackeysack, Boardwalk, Venus, Boba, Hard Drive FNGs: None COUNT: 7 Draw a card and do the exercise indicated. Rinse and repeat until the deck is done. 2 thru 10- Merkins for the value of the card Jack- 15 Thrusters Queen- 20 Overhead Press King- 25

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[Sandlot] Climb Every Mountain ⛰️

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Picasso , PAX: Picasso, Hackeysack, Stogie, Venus, Redcoat FNGs: None COUNT: 5 CONDITIONS: Chilly 20s with even chiller breeze WARMUP: SSHs, Toy Soldiers, Copperhead Squats, Arm Circles, Moroccan Nightclubs THE THANG: ⛰️ THE CLIMB 🔹 x 25 Block Merkins 🔹 x 50 Block Reverse Lunges 🔹 x 75 Block Thrusters 🔹 x 100 Block Goblet Squats

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[Sandlot] Workout of a lifetime.

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Holy Water , PAX: Redcoat, Twinkle, Venus, Hackeysack, Boardwalk, Holy Water FNGs: None COUNT: 6 CONDITIONS: Cold but not for long WARMUP: SSH, Windmills, LBAC, Pool pissers, OH claps THE THANG: Round 1 10 blockees 20 OH Press 30 skull crushers 40 goblet squats 50 curls MOT: Squat Jumps Round 2 10

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[Sandlot] MABA DAY 19

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Miyagi , PAX: Twinkle, Venus, Hackeysack, Boardwalk, Miyagi, Picasso, Stogie, Redcoat, Silver Fox, Rubbers FNGs: None COUNT: 10 CONDITIONS: extremely cold WARMUP: LBAC’s, Pool Pissers, Overhead Claps, Monkey Humpers, Windmills THE THANG: Burpee Ladder: 5, 10, 15, 20, etc Each round is 8 minutes. Mosey between rounds. 1. Burpees and Air Squats

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[Sandlot] Equally Yolked

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Boba , PAX: Boba, Hackeysack, Picasso, Stogie, Twinkle, Redcoat, Venus, Boardwalk, Flo, Americano (FNG) FNGs: 1 Americano (FNG) COUNT: 10 CONDITIONS: 40s, clear WARMUP: (10) SSH (10) Willy Mayes Hayes (10) Weed Pickers (10) Copper Head Squats (10) Arm Circles (10) Raise the Roofs THE THANG: – Duo or Trio – Someone

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[Sandlot] Cold Board of Pain

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Homer , PAX: Homer, Picasso, Redcoat, Venus, Twinkle, Hackeysack, Boardwalk FNGs: None COUNT: 7 CONDITIONS: cold WARMUP: windmill, imperial walker, SSH, Copperhead squat, grab yo’ coupon and head to lower fountain area THE THANG: Board of Pain 100 burpees 150 SSH 100 PlankJacks 100 Merkins 100 Squats 200 LBCs 100 American Hammers

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