Precious

Spoke & Wheel of Pain

AO: ao-tracks Q: Birdie (75/150) PAX: Neon, Pigskin (78/175), Miyagi, Diamond, Precious, Watts, Luau (110/200), Birdie (75/150) FNGs: None COUNT: 8 CONDITIONS: perfect for BD WARMUP: After disclaimer then started with Wind Mills, Weed Picker, SSH, Mountain Man Pooper, Michael Phelp & Moroccan Night Club. THE THANG: 7 Pain stations, including the Spoke. Started with

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[ao-downrange] Memorial Day – “The Murph”

AO: ao-downrange Q: Popper PAX: Miyagi, Hyzer (80/200), Precious, PuffDaddy, Double Fault(40/100 posts), Luau (110/200), Harding, Chubbs (AKA JT Thoms), Val, Popper, Pigskin (77/175), Birdie (75/150) FNGs: None COUNT: 36 CONDITIONS: Cool and Humid WARMUP: Side Straddle Hops Windmills Weed Pickers Forward Arm Circles Backward Arm Circles Michael Phelps THE THANG: “The Murph” 1 Mile

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Beach Body Burnout

AO: ao-tracks Q: Pigskin (75/175) PAX: Miyagi, Precious, Luau (107/200), Birdie (75/150), Pigskin (74/175), Boardwalk, Sparrow FNGs: None COUNT: 7 CONDITIONS: – 60° – 65% Humidity – Dew Point 65° WARMUP: – Little Baby Arm Circles – 10 – Pole Pissers – 9 – Weed Pickers – 10 – Imperial Walkers – 10 THE THANG:

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Leave No Man Behind

AO: ao-tracks Q: Holy Water PAX: Holy Water, Pigskin (69/175), Miyagi, Daniel-san, Precious, Chopsticks, Neon, Birdie (75/150), Watts, Boardwalk, Cross Check, Dry fit, Luau (102/200), Pipes (From Philly), Diamond, Levi FNGs: 1 Levi COUNT: 16 CONDITIONS: Mid 60s WARMUP: SSH, WeedPickers, Little Baby Arm Circles THE THANG: Mosey to rock pile: grab 1 coupon, 4

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[ao-coliseum] Bonsai Birthday Beatdown

AO: ao-coliseum Q: Miyagi PAX: Chef, Snowscape, Daniel-san, Tickles, Miyagi, Precious, Bonsai, Gortado, Pigskin (68/175), Big Dill, Snowscape, Diamond, Watts, Enterprise FNGs: 4 Snowscape, Diamond, Watts, Enterprise COUNT: 13 CONDITIONS: pouring rain so we went to the parking deck WARMUP: Sun Gods, Side Squats, Absolutions, 15s THE THANG: partner exercises Pain on Aisle 4 One

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burpees, dora & more

AO: ao-tracks Q: Birdie (75/150) PAX: Pigskin (67/175), Neon, Miyagi, Precious, Chopsticks, Birdie (75/150) FNGs: None COUNT: 6 CONDITIONS: perfect for BD WARMUP: after disclaimer we started with Weed Picker, Wind Mill, SSH, Willie Mays Hays, Imperial Walker, Baby Arms Cirlce. THE THANG: Thang #1 Moseyed to the City Hall Parking Lot where we partnered

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