Bayou

Ruby Q

AO: sandlot Q: Ruby PAX: Bayou, Ruby, Runt, Two Gloves FNGs: None COUNT: 4 WARMUP: You know – the usual. IWs x 15, TThs x20, SSHs x 20, HBsx20, LBACs – forward and backward, seal claps, raise the roof x 10 each THE THANG: Station 1 Clean and press x 20 Block swings x 20 …

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Hip Hop Hooray

AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, Baby Seal FNGs: None COUNT: 5 WARMUP: side straddle hop x20 ic Through the tunnel x20 ic hillbillies x20 ic Little baby arm circles x 20 ic Thang 1: Murder bunny across lot. Man maker with a twist and slide. Redrum bunnies back across lot. Chicago sit …

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Ruby Dora

AO: sandlot Q: Ruby PAX: Bayou, Fenway, Runt, Ruby, Two Gloves FNGs: None COUNT: 5 WARMUP: HBs, TTHs, SSHs, IWs, Forward LBACs, Reverse LBACs, OHPs, Michael Phelps x 15 each THE THANG: DORA – 1 team of two and a second team of 3. 3 man team had 2 guys doing reps rotating with other …

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11 Years and a new Nantan

AO: brickpile Q: SweetTart , Fallout, CESS PAX: CESS, 8 Mile, Hawg, Betamax, Silver Bullet, Cheesy, Double Rub, Oscar, Judge Judy, Quaker, Silent Bob, Tommy Boy, Fallout, Nails, Pinkman, heehaw, Chewy, TomTom, Windmill, Phlegm, Ronda, Bindi, BunkBed, Poutine, Bucket Truck, Full Metal Jacket, Flapper, Rudder (WeaselShaker), Bayou, Ruby, Runt, Broke Down, Love Child, Tube Socks, …

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Tale My Breath Away

AO: sandlot Q: Runt PAX: Bayou, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hop, through the tunnel, hillbillies, lbacs THANG 1: 1st and 10 (100 yards) 10 jump tuck burpees and 1 side straddle hop. Rinse and repeat until 1 jump tuck burpee and 10 side straddle hops THANG …

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DEKA Fire

AO: sandlot Q: Bayou PAX: Runt, Ruby, Coin Flip, Bayou, The Beast, Running Rebel FNGs: None COUNT: 6 WARMUP: SSH x 16 + 1/4 Suicide + 3 Burpees IW’s x 16 + 1/2 Suicide + 3 Burpees TTT x 16 + 3/4 Suicide + 3 Burpees LBAC x 16 + Full Suicide + 3 Burpees …

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1023

AO: sandlot Q: Ruby PAX: Baby Seal, Backstop, Bayou, BunkBed, Coin Flip, Hasbro, Ruby FNGs: None COUNT: 7 WARMUP: IWs x 10 Abe vigodas x 5 SSHs x 23 HBs x10 TTHs x 5 LBACs x 23 OHPs, Seal claps x 23 combined Michel Phelps x 10 THE THANG: 3 rounds of the following: Pull …

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IPACK THERAPY

AO: sandlot Q: Fenway PAX: Baby Seal, Bayou, Runt, Ruby FNGs: None COUNT: 5 WARMUP: Sidesaddle Hop, Through the tunnel, Windmill, Hill Billy, Raise the roof, Baby arm circles forward and reverse, Raise the Roof THE THANG: Four rounds Of five core exercises. Run up/ down hill after each round ANNOUNCEMENTS: F3 Anniversary October 14. …

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We Aren’t Professionals

AO: sandlot Q: Runt PAX: Coin Flip, Baconator, Bayou, Fenway, Ruby, Two Gloves FNGs: None COUNT: 7 WARMUP: SSH, TTT, Runners Lunge, HBs, LBACs THE THANG: IPC Week 4 ANNOUNCEMENTS: F3 Cola 10 year Anniversary Sandlot 10 year Anniversary – November. Coffeteria following 9/30 workout. Planning for 10 year anniversary COT:

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