Category: Backblasts
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Strength/Recovery Q
Date: 2024-10-30 AO: scrooge Q: Bionic PAX: Big Worm, Gov’nah, thriller, Web FNGs: None COUNT: 5 CONDITIONS: Nice! WARMUP: Bend and Reach 5IC Rear Lunge 5IC Rower 5IC Squat Bender 5IC Forward Lunge 5IC Windmill 5IC Prone Row 5IC Bent leg body twist 5IC Merkins 5IC THE THANG: Hip Stability Drills Lateral leg raise 10IC…
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Legs and lungs for days!
Date: 2024-10-30 AO: rumble Q: Nurse Jackie (F3 Florence) PAX: Bishop, Nurse Jackie (F3 Florence), Sharpie, Yogi (Florence) FNGs: None COUNT: 4 CONDITIONS: Cool morning and cloudy skies WARMUP: 3 laps easy run around parking lot SSH IC x 10 Imperial Walkers IC x 10 Hill Billies IC x 10 Shoulder Burnout: Little Arm Circles,…
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Lungs out, guns out.
Date: 2024-10-29 AO: southpaw Q: Nurse Jackie (F3 Florence) PAX: Bionic, Dipstick, Hutch, Nurse Jackie (F3 Florence) FNGs: None COUNT: 4 CONDITIONS: Cool and clear morning WARMUP: SSH IC x 20 Imperial Walkers IC x 10 SSH IC x 18 Hill Billies IC x 10 SSH IC x 16 Little Arm Circles IC x 10…
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Grip strength and shoulder ?
Date: 2024-10-28 AO: scrooge Q: Big Hurt PAX: Big Worm, Pinto, thriller, Gov’nah FNGs: None COUNT: 5 CONDITIONS: 59s WARMUP: LAC ic RLAC ic The box warmup shoulder ic Low slow squat ic Mountain climbers ic Shoulder taps ic Soft surface Oyo 10 hand release merkins Hip mobility functional rom THE THANG: Mosey 2 laps…
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PT Q
Date: 2024-10-28 AO: rumble Q: Bionic PAX: Bishop, Dipstick, DuckTales, Hutch, Sharpie, Wee Man, Yogi (Florence), Mr Rogers FNGs: None COUNT: 9 CONDITIONS: Perfect WARMUP: Full PRT 5IC Bend and reach Rear lunge High jumper Rower Forward lunge Windmill Prone row Bent leg body twist Merkins THE THANG: Partner up Partner A- (round 1)2 min…
F3 Florence 