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

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-coliseum] Chest Pump & 6 Pack Burn

AO: ao-coliseum Q: Miyagi PAX: Pigskin (33/175), Luau (74/200), YouTube, Chef (55), Miyagi, Precious FNGs: None COUNT: 6 CONDITIONS: 55* and clear WARMUP: Windmills, LBAC’s, Pool Pissers, Moroccan Night Club, Michael Phelps THE THANG: Chest workout: https://youtu.be/15_K5PAOwOk?si=YFAu7pKUOax9cFIk Then mosey around the pond, hold a one minute plank, then partner up. 30 partner pushups, 30 partner

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[ao-coliseum] Miyagi’s Dojo in the Gloom

AO: ao-coliseum Q: Miyagi PAX: Miyagi, Luau (69/200), Precious, YouTube FNGs: None COUNT: 4 CONDITIONS: cool and clear WARMUP: LBAC’s, Pool Pissers, Motivator THE THANG: mosey to back corner of parking deck. Do karate stuff :martial_arts_uniform: Mosey back. MARY: LBC’s, Box Cutters, J.Lo’s, burpees ANNOUNCEMENTS: n/a COT: Precious is looking for new housing.

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