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Ramble Not So FFF

AO: ramble Q: DriveBy PAX: Garnish, Cauliflower, Bunch, Hawg, Lobstah, CESS, Love Child, Paper Boo, Bundy, DriveBy, Frogger, Turtle, SweetTart, Fallout FNGs: None COUNT: 14 WARMUP: Grumble about the route THE THANG: Burney to Queen; Queen to Wheat; wheat to Harden; Harden to Blossom; Blossom to Main; Main to Heyward; Heyward to Maple; Back to …

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Ruby Q

AO: sandlot Q: Ruby PAX: Fenway, Ruby, Running Rebel, Runt, Two Gloves FNGs: None COUNT: 5 WARMUP: IWs, Squats, SSHs, HBs, TTTs x 15 each LBACs – forward and backwards x 10 Seal claps, Raise the roof, Michael Phelps x 10 each THE THANG: 3 Station Rotation 1) Pull ups x 10 Lunges x 10 …

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Shield (Lock) Route

AO: stumble Q: Serena PAX: Ash (COMZ), Chewy, TapeWorm, Prodigal, HolyPoker FNGs: None COUNT: 6 WARMUP: walking/swimming from vehicle THE THANG:Shield Lock Route footpathapp.com/routes/286F1A40-E46C-427E-B50E-436227EE850F :alert: ANNOUNCEMENTS :alert: : upcoming Runvergence COT: prayers for Tape’s friend-cardiac scare, end of all war and conflict, and that we continue to Shield Lock with our fellow F3 brothers. f3nation.com/q/shield-lock/

7.11km making 711 on 7/11

AO: rogue Q: SweetTart PAX: Swingline, Cauliflower, Bemis, Easy Street, clickbait, Quaker, Ziffel, Hawg, Winston FNGs: None COUNT: 10 WARMUP: a few pax did some pre miles THE THANG: route writes out 711 and is 7.11km long for 7/11 Check out this route on Strava: strava.app.link/HOqUhRMO7Kb — Seven Eleven :alert:​ ANNOUNCEMENTS :alert:​ : Get your …

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Cartwheel Q @Detention

AO: detention Q: Cartwheel PAX: BlueRhino, Cartwheel, Edward Garner, Gi String, Kendrick, Roller Skate, Junkmail, Green Jeans, Banjo, Dangle FNGs: None COUNT: 10 CONDITIONS: Cooler than normal and moist STRIDELITE: 5 Pax in a roaming, ruck Study Hall and 1 yogging DISCLAIMER OPENING PRAYER WARMUP: SSS, 5 merkins, TTT, 4 merkins, little baby arm circles …

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3 Amigos

AO: swampfox Q: Kitty PAX: Sergeant Slaughter, Stent FNGs: None COUNT: 3 WARMUP: Dynamic Warmup THE THANG: Grab blocks 20 Curls-15 OH Press-20 Squat x 2 Neighborhood mosey with pain stations 20–15-20 block circuit x2 Farmer carry blocks down and back a couple of times Lap around parking lot 20-15-20 block circuit and put blocks …

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“Do” your ABCs!!

AO: sawmill Q: Full Metal Jacket PAX: Flapper, Cheesesteak, Rudder (WeaselShaker), Full Metal Jacket FNGs: None COUNT: 4 WARMUP: Stretches/SSHs/IWs/Hillbillies/9-Ct Squats THE THANG: “Do” your ABCs!! -Poster sheet listing every letter of the alphabet-with each letter, there is a corresponding exercise and # of reps (A-7 Burpees, B-10 WAMs, etc.) -In parking lot, each Pax …

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