Miyagi – F3Gwinnett

[The Tracks] A little bit of this and a little bit of that.

AO: The Tracks Q: Holy Water , PAX: Big Squeeze, SixthSense, landlocked, Double Fault(40/100 posts), Miyagi, Holy Water, Chopsticks, Formica, Precious, Birdie, Luau (F3 Gwinnett), Clippy FNGs: None COUNT: 12 CONDITIONS: Perfect! WARMUP: LBAC, Pool Pissers, Moroccan night clubs, and copper head squats THE THANG: Spelling HOLY WATER + 3 fun workouts. After each exercise […]

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[Sandlot] Murder Bunny Tabata

Backblasts / By f3gwinnettbackblast

AO: Sandlot Q: Miyagi , PAX: Picasso, Miyagi, Boardwalk, Stogie, Church League, Venus, Hackeysack, Redcoat FNGs: None COUNT: 8 CONDITIONS: perfect WARMUP: LBAC’s, Pool Pissers, Michael Phelps, Copperhead Squats THE THANG: 45 sec work, 15 sec rest, for 6 exercises, then Murder Bunny across the field and Bunny Murder back. 1. Skull Crushers 2. Overhead

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[The Tracks] The Tracks

Backblasts / By f3gwinnettbackblast

AO: The Tracks Q: Pigskin , PAX: Miyagi, Precious, Big Squeeze, Formica, Pigskin, Chopsticks, Luau (F3 Gwinnett), Chef, Holy Water FNGs: None COUNT: 9 CONDITIONS: :ok_hand: WARMUP: – SSH x10 – LBC/Pole Pisseds (forward/back) 10 each – Weed Pickers – Imperial Walkers x10 THE THANG: “The Rock Pit Pump” Total Time: ~45 min Gear: Rock

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[Hall of Justice] APFT April 2026

Backblasts / By f3gwinnettbackblast

AO: Hall of Justice Q: Miyagi , PAX: Miyagi, Precious, Reepacheap, (Ratatouille) 38- (05/108) 03/30/26, Val, YouTube FNGs: None COUNT: 6 CONDITIONS: comfy and dark WARMUP: mosey to pond THE THANG: APFT (max score is 300) 2 mile run for time: – YouTube: 21:44 (42 points) – Val: 17:25 (70 points) – Reepacheap: 16:05 (83

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[Wolf Den] 3 Round AMRAPS

Backblasts / By f3gwinnettbackblast

AO: Wolf Den Q: Mutt , PAX: Toto (8/120), Nanny, BLART 8/250, Fireball, Miyagi, Formica, (Ratatouille) 38- (05/108) 03/30/26, Double Fault(40/100 posts), Spud, Mutt, Temu, Chopsticks, Chef, Stinker, Scuba Steve, Luau (F3 Gwinnett), Splat (50/100), Roll, Heloc (Meow) FNGs: 1 Heloc (Meow) COUNT: 19 CONDITIONS: Chilly 50° WARMUP: Motivators, Weed Pickers, LBAC, Pool Pissers, Michael

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[Hall of Justice] Reliving the past at Hall of Justice

Backblasts / By f3gwinnettbackblast

AO: Hall of Justice Q: Formica , PAX: Formica, Commander, landlocked, Reepacheap, Chopsticks, Miyagi, (Ratatouille) 38- (05/108) 03/30/26, Luau (F3 Gwinnett), Val, Precious FNGs: COUNT: 10 CONDITIONS: perfect WARMUP: weed picker, wind mills, LBAC, 5ct motivator THE THANG: reliving Iron pax 4 from 2022 (50) Gas Pumpers (25) Jump Rope (2) Laps around the lake

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[Coliseum] Dunkin’ Day! ☕

Backblasts / By f3gwinnettbackblast

AO: Coliseum Q: Paterno , PAX: Val, (Ratatouille) 38- (05/108) 03/30/26, Drebin, Commander, Loud Mouth, Miyagi, Paterno FNGs: None COUNT: 7 THE THANG: Great time of fellowship while sipping morning beverages.

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[The Tracks] Tabata Time Thursday

Backblasts / By f3gwinnettbackblast

AO: The Tracks Q: Precious , PAX: Formica, Miyagi, Precious, Beethoven, landlocked, SixthSense FNGs: COUNT: 6 CONDITIONS: high 40° WARMUP: ssh, lbac, wind mill, weed picker THE THANG: Tabata workout: 90sec on, 15 off. Chest press, coupon squats, bent over rows, ww3 sit ups, mercans, curls. 1 min run after each cycle MARY: gas pumpers,

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[The Tracks] The BLART ladder returns to Tracks. This time with rucks and vests.

Backblasts / By f3gwinnettbackblast

AO: The Tracks Q: Homer , PAX: Formica, Birdie, Doubtfire, Beethoven, Popper, Holy Water, SixthSense, Chopsticks, Homer, Miyagi, Precious, Pigskin FNGs: None COUNT: 12 CONDITIONS: WARMUP: yep. Disclaimer. Hangovers, weedpicker, windmill, imperial walker, side straddle hop THE THANG: Head to loop. Gonna do the BLART ladder today. Hope BLART 8/250 is recovering With rucks. We

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[Hall of Justice] Homer’s 50

Backblasts / By f3gwinnettbackblast

AO: Hall of Justice Q: Homer , PAX: Precious, Jace Fisher, Miyagi, Homer, Formica, Chopsticks, (Ratatouille) 38- (04/108) 03/30/26 FNGs: None COUNT: 7 CONDITIONS: WARMUP: yep. Ended with 50 SSH THE THANG: Circuitous route to the 9/11 memorial. Was hoping to see Doubtfire join us and didn’t want to stray too far. Figured we could

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