AO: Wolf Den Q: Chef , PAX: Fireball, Spud, Chef, Luau (F3 Gwinnett), YouTube, Chopsticks FNGs: COUNT: 6 CONDITIONS: Hurricane WARMUP: LBACS, Pool Pissers, Tumbleweeds, Seal Claps, Overhead Clap THE THANG: 4 rounds of 6 exercises for 1 min each Tabata, then follow Luau (F3 Gwinnett) for laps ANNOUNCEMENTS: December 4 Christmas Celebration
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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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AO: Hall of Justice Q: Blair Witch , PAX: Tricky, Commander, Blair Witch, Goalpost, YouTube, Formica, @Lovett, @Crabby FNGs: COUNT: 8 CONDITIONS: perfect WARMUP: oyo THE THANG: IPC26 Week 4 MARY: na ANNOUNCEMENTS: decals ruck, Flowery Branch & Johns Creeks AOs COT: jobs, health
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AO: Coliseum Q: YouTube , PAX: long haul, Gilligan, Michelin Man, Commander, Cable Guy, landlocked, YouTube, McFly FNGs: None COUNT: 8 CONDITIONS: Cool WARMUP: SSH, weed picker, lbac, pool pisser THE THANG: Mosey to the coliseum for tabatha. First 2 sets were 45 seconds and 15 second rest, and the 3rd set was 30 seconds
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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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AO: Wolf Den Q: YouTube , PAX: Mutt, Beethoven, YouTube, McFly, Fireball, Chopsticks, Pepperoni, Roll FNGs: None COUNT: 8 CONDITIONS: Low 60s WARMUP: SSH, LBAC, pool pisser, weed picker THE THANG: Mosey short loop toward Buford Hwy and back. Each pax pull a card, all pax do the exercises on the cards. Mosey around the
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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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AO: Wolf Den Q: Mutt , Beethoven, Holy Water, Mutt PAX: Fireball, Chopsticks, Deep Dish, Chef, YouTube, Mutt, Beethoven, Holy Water, Roll, Pepperoni, Ramen FNGs: None COUNT: 11 CONDITIONS: Not Terrible 75° WARMUP: SSH, Weed Pickers, LBAC, Michael Phillips, Open Book THE THANG: Tri-Q Special! The Dog Portion: AMRAP curls and V-Ups with laps Ring
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AO: Hall of Justice Q: Formica , PAX: Formica, Commander, YouTube, Blair Witch, Val FNGs: None COUNT: 5 CONDITIONS: 73 humid WARMUP: LBAC, Seal Claps, Moroccan Night Club, Hang over L&R, and Weed Pickers THE THANG: IPC Week2 Raise the Flag AMRAP 45 Minutes: Round 1 100Yd Run 12 Alpha Count Bonnie Blairs 100yd Bernie
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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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