[Hall of Justice] Black Ops Run or Ruck
AO: Hall of Justice Q: Big Squeeze , PAX: Drebin, Shake and Bake, Big Squeeze FNGs: None COUNT: 3 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
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[Hall of Justice] Hall of Justice
AO: Hall of Justice Q: YouTube , PAX: Holy Water, Miyagi, Precious, Freud, Val, YouTube, Grizzly, Reepacheap FNGs: None COUNT: 8 CONDITIONS: Winter is back 38 degrees WARMUP: SSH, LBAC, Pool Pisser, Weed picker THE THANG: Mosey down to the pond for coupon beatdown, start at 10 add 5 after each round stop at 30.
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[Hall of Justice] Hall of Justice
AO: Hall of Justice Q: Decal , PAX: Decal, YouTube, Pigskin, Precious, Miyagi, @Foofighter, @BobtheBuilder FNGs: 2 @Foofighter, @BobtheBuilder COUNT: 7 CONDITIONS: WARMUP: 20 SSH 10 LBAC 10 Reverse LBAC 10 Windmills THE THANG: f3nation.com/exicon/entry/3469/?gvid=398721 2 Merkin // 2 Big Boy Sit-ups // 2 Squats —> 1 Short Lap 4 Merkin // 4 Big Boy
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[Hall of Justice] Miyagi’s Surprise – Its COMMANDER!!!
AO: Hall of Justice Q: Commander , PAX: YouTube, Applebees, Precious, Grizzly, Commander, Miyagi, Luau (F3 Gwinnett) FNGs: COUNT: 7 CONDITIONS: 58 degrees WARMUP: side-saddle hops, Big Boy armed circles, Big Boy pool pissers, weed Pickers, Willie Mays Hayes THE THANG: partnered up one partner planks while the other partner does 10 coupon curls, 10
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[Hall of Justice] Black Ops Run or Ruck
AO: Hall of Justice Q: Shake and Bake , Big Squeeze PAX: Lefty, Big Squeeze, Drebin, Shake and Bake, Fragrance FNGs: None COUNT: 5 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
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[Hall of Justice] Dancing in the Rain
AO: Hall of Justice Q: Miyagi , Precious PAX: Miyagi, Precious FNGs: None COUNT: 2 CONDITIONS: wet WARMUP: Miyagi did a pre run. THE THANG: 20 coupon squats, 20 alpha count lunges, run around the pond. 10 coupon squats, 10 alpha count lunges, run around the pond. Burpee broad jumps around the pond. MARY: Gut
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[Hall of Justice] Hall of Justice
AO: Hall of Justice Q: Precious , PAX: Val, Precious, Miyagi FNGs: COUNT: 3 CONDITIONS: cold and WINDY WARMUP: SSH, little baby arm circles, pull pissers, copper head squats THE THANG: carry blocks to tunnel, did 11s followed by 1 minutes amrap of each exercises. Mercans & CFGs Squats & bent over rows 7s (for
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[Hall of Justice] The F3 Jumpscare
AO: Hall of Justice Q: Miyagi , PAX: Val, Grizzly, Freud, Miyagi, Reepacheap, Grizzly FNGs: 1 Grizzly COUNT: 5 CONDITIONS: kinda warm actually WARMUP: LBAC’s, Pool Pissers, Moroccan Night Clubs, Windmills THE THANG: ROTO-Q 1. Miyagi led a 5 minute Tabata workout 2. Reepacheap had us run around and do Bulgarian split squats 3. Val
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[Hall of Justice] The Miracles of God
AO: Hall of Justice Q: Miyagi , PAX: Speedy (5/32), Chopsticks, Stitches, Loud Mouth, Miyagi, Gilmore, Shenanigans, Shake and Bake, Paterno, Enterprise FNGs: None COUNT: 10 CONDITIONS: Dunkin’ WARMUP: order coffee THE THANG: discuss how God has worked in our lives miraculously MARY: Paterno :house_with_garden: ANNOUNCEMENTS: Hyzer is challenging Miyagi for the Gloom Belt tomorrow
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[Hall of Justice] My 731st Bonus Day of Life
AO: Hall of Justice Q: Miyagi , PAX: Speedy (5/32), Precious, Chopsticks, Stitches, Loud Mouth, Pigskin, Lefty, Miyagi, Val, Mutt, Luau (F3 Gwinnett), Gilmore, Shenanigans, Shake and Bake, Paterno, Enterprise FNGs: None COUNT: 16 CONDITIONS: wonderful WARMUP: OYO LBAC’s, Pool Pissers, Michael Phelps In cadence Skiers THE THANG: Play the song “Take Me Home, Country
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