[Coliseum] The Apache
AO: Coliseum Q: Precious , PAX: Precious, Loud Mouth, Michelin Man, Shenanigans, Gilmore, Cable Guy FNGs: None COUNT: 6 CONDITIONS: WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
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[The Tracks] Catch me if you can
AO: The Tracks Q: Birdie , PAX: Birdie, Precious, Luau (F3 Gwinnett), Pipes, Landlocked, Chopsticks FNGs: None COUNT: 6 CONDITIONS: nice & cold WARMUP: Weed Picker, Wind Mill, SSH, Imperial Walker, Arms Circle THE THANG: Thang #1 Welsh Dragon (1 Mercan, 1 Plank Jack, 1 Alternate Shoulder Taps & 4 Bear Crawal, increase the Mercan,
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[The Tracks] Birdie’s gauntlet
AO: The Tracks Q: Birdie , PAX: Not Potty Mouth, Blair Witch, Precious, Birdie, Pipes FNGs: None COUNT: 5 CONDITIONS: still humid WARMUP: Weed Picker, Wind Mills, SSH, Copper Head Squat, Moroccan Night Club THE THANG: 8 pain stations. Start with all the stations (1-8) and a short mosey, rinse & repeat except drop the
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[Hall of Justice] Dora – Dora
AO: Hall of Justice Q: YouTube , PAX: Commander, Not Potty Mouth, Precious, Val, Blair Witch, Goalpost, YouTube, Doorknob, Formica, Loveit, Crabby FNGs: None COUNT: 11 CONDITIONS: Cool WARMUP: SSH, LBAC, pool pisser, weed picker THE THANG: Mosey toward the lone “Narnia Light post” for a couple of doras. While partner 1 do exercise, partner
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[The Tracks] The Tracks – Fitness. Fellowship. Faith. More like Fletch. F. Fletch.
AO: The Tracks Q: Homer , PAX: Luau (F3 Gwinnett), Double Fault(3rdF Q/Sterling SiteQ), landlocked, Homer, Precious, Not Potty Mouth, Pigskin, Birdie FNGs: None COUNT: 8 “Is everything a joke to you, Fletch?” Irwin Fletcher would be a great F3 Pax. Seems like he’d be most interested in the mumblechatter. Warmup on the beach: Definitely
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[Hall of Justice] The Few. The Proud.
AO: Hall of Justice Q: Val , Blair Witch, Precious PAX: Blair Witch, Precious, Val 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: Precious , PAX: Blair Witch, YouTube, Formica, Precious, Val, Doorknob FNGs: COUNT: 6 CONDITIONS: cool and clear. Perfect WARMUP: lbac, pull pissers, windmill, hang overs THE THANG: mosey around the park and over to other side stopping at various points to do amrap sets of exercises MARY: no time ANNOUNCEMENTS:
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[The Tracks] IPC Week 3 – Belle Ringer
AO: The Tracks Q: Birdie , PAX: Biscuit, Pipes, Chopsticks, Precious, Pigskin, Birdie FNGs: None COUNT: 6 CONDITIONS: muggy WARMUP: standard warm-up THE THANG: see the link for IPC Week 3 – Belle Ringer f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-3-belleringer – The Thang – Start the timer – Workout starts with 5 manmakers in the middle (cone 1)Rifle carry to
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[Hall of Justice] Hall of Justice – Back to Basics
AO: Hall of Justice Q: Formica , PAX: Blair Witch, Formica, YouTube, Precious, Val, Doorknob FNGs: 1 Doorknob COUNT: 6 CONDITIONS: Perfect – A Little Humid, but nice WARMUP: LBAC, Pool Pissers, Seal Claps, Weed Pickers and a Mosey to the Pond THE THANG: Back to Basics – Dora (Paired up, then Partner runs lap
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[Hall of Justice] Hall of Justice
AO: Hall of Justice Q: Blair Witch , PAX: Precious, Formica, Blair Witch, Val, YouTube FNGs: COUNT: 5 CONDITIONS: warm but cool WARMUP: SSH, overhead claps, tumbleweeds, morrocan nightclubs, copperhead squares THE THANG: Gloom Dice R1 15 Plank Jacks 20 Calf Raises 12 Burpees R2 20 Flutter Kicks 30 sec Plank 15 Jump Squats R3
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