Toll Road – F3Gwinnett

[Coliseum Ruck Ops] Shake and Bake’s Manniversary Ruck! =?utf-8?q??= 🎉

AO: Coliseum Ruck Ops Q: Shake and Bake , PAX: Cable Guy, E.T., Flambeaux, Shake and Bake, Kenny G, Big Squeeze, Paterno, Beethoven, Chef, @Toll Road, @Beats FNGs: None COUNT: 11 CONDITIONS: Joyful WARMUP: :rolling_on_the_floor_laughing: THE THANG: We ruck MARY: Men only. ANNOUNCEMENTS: I’m blown away by the men who showed up this morning. :face_holding_back_tears: […]

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[The Bluffs] DJ Keller WOD: Iron PAX Week 0

Backblasts / By f3gwinnettbackblast

AO: The Bluffs Q: Mutt , PAX: Prime-Time, Toll Road, Mutt, Big Chew, BLART 8/250, MC FNGs: None COUNT: 6 CONDITIONS: 77° and thick WARMUP: SSH, Weed Pickers, LBAC, Michael Phelps THE THANG: Iron PAX Week 0 5 man makers 11 WW3 Sit-ups (BDE) 26 Thrusters 31 lunge pairs 141 yard run 4 Rounds Mutt:

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[Coliseum] Coliseum Bootcamp

Backblasts / By f3gwinnettbackblast

AO: Coliseum Q: Gilmore , PAX: Scooby, landlocked, Sand Gnat, Beethoven, McFly, Loud Mouth, Michelin Man, Pigskin, Cable Guy, Bowser, Drebin, Gilmore, Luau (F3 Gwinnett), Toll Road, Chef FNGs: None COUNT: 15 CONDITIONS: humid and thick WARMUP: ssh, lbac, pps, mnc, wp, windmills THE THANG: DORA: 100 merkins, 200 squats, 300 bbsu. 1 person runs

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[Coliseum] Coliseum Bootcamp

Backblasts / By f3gwinnettbackblast

AO: Coliseum Q: Toll Road , PAX: Bowser, Faceoff, Big Squeeze, Gilmore, Michelin Man, McFly, Chef, Luau (F3 Gwinnett), Cable Guy, Supply Chain, Toll Road, Sand Gnat, Scooby, Drebin FNGs: None COUNT: 14 CONDITIONS: Soggy WARMUP: THE THANG: Two mile trek with multiple stops to mix in various workouts of 25 reps each. MARY: Yes

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[The Bluffs] Toll Road’s Manniversary Q! 💪

Backblasts / By f3gwinnettbackblast

AO: The Bluffs Q: Toll Road , PAX: Double Fault(3rdF Q/Sterling SiteQ), MC, Erik Slaymaker, Toll Road, Mutt, Meatloaf, Prime-Time, T-Bone, Deep Dish FNGs: None COUNT: 9 CONDITIONS: Mild and Moist WARMUP: Lots of SSHs THE THANG: Two mile journey around the Bluffs complex with various stops for rotating 25 rep workouts. MARY: Yes ANNOUNCEMENTS:

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[Sterling] Total Body Burnout 🔥

Backblasts / By f3gwinnettbackblast

AO: Sterling Q: Mutt , PAX: Double Fault(3rdF Q/Sterling SiteQ), Mutt, Toll Road, MC, Deep Dish FNGs: None COUNT: 5 CONDITIONS: perfect WARMUP: SSH, LBAC, Pool Pissers, Seal Claps, Overhead Claps, Tennessee Rocking Chairs, Mosey THE THANG: Total Body Burnout Curls to Failure Mosey Burpee Weighted Squats to Failure Mosey 4 hop burpee BBSU to

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[Sterling] Your reward for no one else taking the Q

Backblasts / By f3gwinnettbackblast

AO: Sterling Q: MC , PAX: Toll Road, Seahawk, Meatloaf, MC, Double Fault(3rdF Q/Sterling SiteQ) FNGs: None COUNT: 5 CONDITIONS: muggy WARMUP: arm circles, mosey, tumble weeds, motivator (6-count) THE THANG: Tabata fun Round 1: 80 seconds on; 7 seconds rest Side A (no coupon) – half the PAX start on Side A, other half

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[Wolf Den] Come celebrate the soon new addition!!!

Backblasts / By f3gwinnettbackblast

AO: Wolf Den Q: Holy Water , PAX: Formica, Chopsticks, Blair Witch, Toll Road, Precious, Beethoven, McFly, Fireball, BLART 8/250, Holy Water, Mutt, Roll, Pepperoni, Ramen FNGs: None COUNT: 14 CONDITIONS: Humid and perfect WARMUP: SSH, LBAC, Windmills, weed pickers, 5 burpees THE THANG: The Planned Impromptu Q Mosey to stairs and bear crawl up

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[The Bluffs] The best Friday beatdown in Gwinnett

Backblasts / By f3gwinnettbackblast

AO: The Bluffs Q: MC , PAX: Erik Slaymaker, Luau (F3 Gwinnett), Deep Dish, Prime-Time, MC, Toll Road, T-Bone FNGs: None COUNT: 7 CONDITIONS: Perfect, and complimented by a beautiful sunrise WARMUP: Moroccan Night Clubs; Chinnoks, OHC, Seal Claps, Big Arm Circles, Michael Phelps, Arm hang, Weed pickers, mosey, high knees THE THANG:Three rounds of

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[Wolf Den] Miyagi says Farewell

Backblasts / By f3gwinnettbackblast

AO: Wolf Den Q: Miyagi , PAX: Deep Dish, Waddles, Birdie, Daniel-san, Snowscape, Double Fault(40/100 posts), Beethoven, Formica, Mutt, Spielberg, Spud, Ma Bell (Cumming), Big Dill, Precious, Holy Water, Stitches, Redcoat, Val, BLART 8/250, Chef, Bowser, Miyagi, YouTube, Egg Fried, Nugget, Snowman (F3 Cumming), G String, Chopsticks, McFly, Flambeaux, Decal, Nanny, Prime-Time, Gilmore, Temu, Paterno,

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