f3gwinnettbackblast – Page 3

[ao-coliseum] Manniversary Fitness circus tour – coliseum edition

AO: ao-coliseum Q: Harding PAX: Luau (232/200), Chef (220), (Ratatouille) -(58/108), Harding, YouTube FNGs: None COUNT: 5 CONDITIONS: frisky… WARMUP: Imperial Walkers, Copperhead squats, Weed pickers, SSH+Downs. Mosey to top parking lot to find the circus stations… THE THANG: YHC had pre-setup a few pain stations with fitness props. Each PAX performs Exercise in station […]

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[ao-sasquatch] It Was a Group Effort II

Backblasts / By f3gwinnettbackblast

AO: ao-sasquatch Q: Platypus PAX: Hyzer (150/150), Dovetail, SUDS, Platypus, Lunch Lady FNGs: None COUNT: 5 Warm-o-Rama: Lil Baby Arm Circles, Seal Claps, Weed Pickers, Inch Worms, Windmills Thang1: Ring of Fire at the Concessions 1: 30 Coupon Squats 2: 30 Dips 3: 30 Decline Merkins Mosey up and down the Dragon between each Thang2:

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Bearway to heaven

ao-tracks / By f3gwinnettbackblast

AO: ao-tracks Q: Birdie PAX: (Ratatouille) -(58/108), Luau (226/200), Full House, Boardwalk, Birdie, DR-Silverspoon FNGs: None COUNT: 6 CONDITIONS: balmy WARMUP: after disclaimer we performed Weed Picker, Wind Mills, SSH (surprise Burpee), Imperial Walker & Moroccan Night Club, THE THANG: Thang #1 Moseyed to the parking lot behind the Co-Op building where we performed BEAR

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[ao-sandlot] Veterans Day BD

Backblasts / By f3gwinnettbackblast

AO: ao-sandlot Q: Boardwalk PAX: Pipes, Chubbs, Boardwalk, Potter, Taps FNGs: 1 Taps COUNT: 5 CONDITIONS: Wet and gloomy WARMUP: SSHs, Hillbillies, Randies, MNCs THE THANG: Start at Lillian Webb Park 100 Merkins Mosey to Refuge Coffee 100 Shoulder Taps (SC) Mosey to Veterans Memorial Park 100 Dips Mosey to Refuge Coffee 100 CDDs Mosey

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[qsource] Q4.5

Backblasts / By f3gwinnettbackblast

AO: qsource Q: Hyzer (150/150) PAX: Denny’s, Dovetail, Hyzer (150/150) FNGs: None COUNT: 3 CONDITIONS: WARMUP:coffee THE THANG: Failure – the crucible that brings maturity to a leader MARY: ANNOUNCEMENTS: COT:

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[ao-burn] F3 Card Poker

Backblasts / By f3gwinnettbackblast

AO: ao-burn Q: Dovetail PAX: Catan, Change Order, Denny’s, thetimchappell, Dovetail FNGs: None COUNT: 5 CONDITIONS:perfect WARMUP: SSH, Dirty Rockets, BAC, Mosey up Main Street 10 merkins at each landing pad in right, 10 reps BBS on the way down THE THANG:F3 Card Poker. Each pax draws two card and picks a count and exercise.

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[ao-burn] Friday run

Backblasts / By f3gwinnettbackblast

AO: ao-burn Q: Hyzer (150/150) PAX: Denny’s, Dovetail, Lunch Lady, Hyzer (149/150) FNGs: None COUNT: 4 CONDITIONS:sprinkling, gloomy WARMUP:na THE THANG:4 mile run into the park and back MARY:na ANNOUNCEMENTS:na COT:the nation, Pax weekend travel

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[ao-coliseum] solo Friday

Backblasts / By f3gwinnettbackblast

AO: ao-coliseum Q: long haul PAX: long haul FNGs: None COUNT: 1 CONDITIONS: great WARMUP: as needed THE THANG: Mosey to the Coliseum. BOMBS (5 each) at the bottom and the top. In between rotate mosey, bunny hops, and bear crawl to get to the top. Mosey down. MARY: no time ANNOUNCEMENTS: just me COT:

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[ao-hall-of-justice] Hindenburg BLIMPS

Backblasts / By f3gwinnettbackblast

AO: ao-hall-of-justice Q: YouTube PAX: (Ratatouille) -(58/108), YouTube, Luau (223/200), Miyagi, Freud, Full House FNGs: None COUNT: 6 CONDITIONS: Muggy WARMUP: SSH, Windmill, Burpees-Tax THE THANG: Mosey to pool arae at new park for Hindenburg BLIMPS (four corner around the pool area – 10 x 4 Burpees – 20 x 4 Lunges (alpha) – 30

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It’s always easier the second time

ao-tracks / By f3gwinnettbackblast

AO: ao-tracks Q: Pipes PAX: (Ratatouille) -(58/108), Animal, Birdie, Boardwalk, Homer (107/100), Harding, Pipes, Luau (222/200), 0 FNGs: 1 0 COUNT: 8 CONDITIONS: Lovely! WARMUP: SSH Weed Pickers Imperial Walkers LB Arm Circles THE THANG: Mosey to the library parking lot for 4 Corners 25x Merkins 25x BB Sit Ups | 25x Merkins 25x Carolina

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