Val – Page 2 – F3Gwinnett

Thankful for F3, Leave No Man Behind

AO: ao-tracks Q: Harding PAX: Miyagi, Daniel-san, Precious, Neon, Homer (21/150), Watts, Birdie (75/150), Mutt, Double Fault(40/100 posts), BLART 45/200, Diamond, Snowscape, Luau (119/200), Val, HuggyBear, Boardwalk, Pigskin (84/175), Harding, Church League, Lightweight, Crocs, Wilson, Beltfed FNGs: 5 Church League, Lightweight, Crocs, Wilson, Beltfed COUNT: 23 CONDITIONS: 60’s Perfect PREAMBLE: This will be my last […]

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[ao-hall-of-justice] Two Minute Drill

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AO: ao-hall-of-justice Q: Pigskin (54/175) PAX: Luau (93/200), Precious, Val, Pigskin (54/175) FNGs: None COUNT: 4 CONDITIONS: – 60° – 70% Humidity – Dew Point 50° – 53% Cloud Cover WARMUP: – Mosey to Bridge THE THANG: Two Minute Drill “Two Minute Drill” is a high-tempo, grinder designed to push endurance, core strength, and cardio

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[ao-hall-of-justice] Paying your tax

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AO: ao-hall-of-justice Q: YouTube PAX: Val, Miyagi, Precious, YouTube FNGs: None COUNT: 4 CONDITIONS: Muggy WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey toward the corner of Lawrenceville Suwanee and Buford Hwy for the thang. – 20 EA dips, and incline merkins on one corner, mosey down past 9/11 Memorial toward the other

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[ao-coliseum] Good Friday Cross Ruck

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AO: ao-coliseum Q: Chef (69) PAX: Spud, E.T., Mutt, Homer (18/150), Val, Precious, T-Bone, Decal, YouTube, BLART 35/200, Toto (19/110) FNGs: None COUNT: 12 CONDITIONS: Somber THE THANG: Ruck 2.5 miles with a Cross

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[ao-hall-of-justice] Card Time

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AO: ao-hall-of-justice Q: YouTube PAX: Luau (82/200), Miyagi, Precious, Val FNGs: None COUNT: 4 CONDITIONS: Cool WARMUP: SSH, Wind Mill, LBAC, Pool Pisser THE THANG: Mosey to pond for random exercises using F3 cards. Pax get a card and mosey in between sets of 4. MARY: ANNOUNCEMENTS: Good Friday Ruck on 4/18, and Convergence on

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[ao-hall-of-justice] “Be watchful, stand firm in the faith, act like men, be strong.” ‭‭1 Corinthians‬ ‭16‬:‭13‬

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AO: ao-hall-of-justice Q: Miyagi PAX: Val, YouTube, Precious, Miyagi FNGs: None COUNT: 4 CONDITIONS: 50 WARMUP: LBAC’s, Pool Pissers, Michael Phelps, Moroccan Night Club, Windmills, Weedpickers, Imperial Walkers PRE-MARY: Crunchy Frogs, LBC’s, Big Boy Sit-ups, American Hammers THE THANG: 15 sets of: 5 pull-ups 10 squats 15 merkins 20 Flutterkicks (alpha count) POST-MARY: Rope Climbers,

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[ao-hall-of-justice] BLIMPS

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AO: ao-hall-of-justice Q: YouTube PAX: Luau (72/200), Val, Precious, Miyagi, YouTube FNGs: None COUNT: 5 CONDITIONS: Drizzle WARMUP: SSH, Weed Picker, Moroccan Night Club THE THANG: Mosey to Town Center on Main for BLIMPS at food truck area. – 5x Burpees – 10x Lunges (alpha), Imperial Walker, Merkins, Plank Jacks, Squats – Mosey down and

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[ao-hall-of-justice] F3 March Madness

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AO: ao-hall-of-justice Q: Pigskin (30/175) PAX: Miyagi, Luau (64/200), Val, Freud, Reepacheap FNGs: None COUNT: 6 CONDITIONS: 35-37, Clear WARMUP: 16 Seeds – SSH (Side-Straddle Hops) – 16 – Hill Billy’s – 16 – Weed Pickers – 16 – Little Baby Arm Circles – 16 THE THANG: F3 March Madness Boot Camp Beatdown (40 min)

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[ao-hall-of-justice] Motivation Monday Mayhem – It’s Raining? Good!

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AO: ao-hall-of-justice Q: Val PAX: Luau (56/200), YouTube, Val FNGs: None COUNT: 3 CONDITIONS: Rain and chilly WARMUP: Weedpickers and Windmills THE THANG: Mosey to Town Center on Main canopies (appx .5 mi) Motivation Monday Mayhem Listen to Akira the Don’s Mixes of Jocko Willink giving nuggets of man-motivation while performing the following: Merkins Squats

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[ao-hall-of-justice] 7’s on the 7th

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AO: ao-hall-of-justice Q: Miyagi PAX: YouTube, Miyagi, Gortado, Luau (53/200), Val, Rubiks, Riyu, Wonder Kid, Kubert, Milsplit, Stud, Riyu, Stud FNGs: 2 Riyu, Stud COUNT: 13 CONDITIONS: 33 degrees and dry WARMUP: SSH, LBAC, Pool Pissers, Windmills, Weed Pickers THE THANG: Mosey to tunnel. 7’s: Burpees & Situps Merkins & Bobby Hurley’s Flutter kicks &

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