Month: July 2023

Field of 5

AO: thunder Q: Insanity PAX: Bucket Truck, Insanity, Spot, SweetTart, Dog-Face Gremlin FNGs: None COUNT: 5 WARMUP: Warmup lap with a stop for: SSHx20 IC IWx15 IC Stretch LBACx20 IC Merkinsx10 IC Fluttersx10 IC THE THANG: Start at the planters moving across the field 3 rounds of 10 box jumps 10 decline merkins 20 LBCs …

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Ripper Q

AO: score Q: Ripcord PAX: Crawlspace, Nails, OBC, RayCharles, Ripcord FNGs: None COUNT: 5 Warmup Drills Full Body plus the loop and Lt Dans Pray for Michael Davis Recovery after shoulder surgery

F3 Atlanta- Warning Track

AO: down_range Q: Fallout (1st F) PAX: Fallout (1st F), Neon, Tadpole, Mr. Hanky, Biscuit, Sunshine, Smoky, Boo, Apron FNGs: None COUNT: 11 WARMUP: SSH, grass pickers, tin soldiers THE THANG: Neon’s Lines Sprints, forward and back, block work, single leg squats, Bonnie Blair’s, big bois Merkin Madness with cards MARY: ANNOUNCEMENTS: COT:

Diamond Lunges

AO: hammer Q: Duckie PAX: Stretch, Zima, Bindi, Ratatouille FNGs: None COUNT: 5 WARMUP: Mountain Climbers, Through the tunnel THE THANG: Grab the blocks, head to the baseball diamond. From home plate lunge walk with the blocks to 1st, do 20 curls, lunge walk to 2nd do 20 overhead press, lunge walk to 3rd do …

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