Category: Backblasts
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Grayskull Speed work
Date: 2025-08-28 AO: grayskull Q: Bionic PAX: thriller, Big Worm, Pinto, Web, SpeedWalker FNGs: None COUNT: 6 CONDITIONS: Cool WARMUP: Mosey 2 laps Karaoke x 2 (30m) Frankenstein x 2 (30m) THE THANG: 100m x 2 (50%) 100m x 2 (75%) 100m x 2 (100%) 400m x 4 (75% straight, mosey turns) Mystery laps 200m…
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Suicides, pain station style.
Date: 2025-08-27 AO: scrooge Q: Pinto PAX: M.I.A., Kimchi, Web, Pinto, Big Worm, thriller, Big Hurt FNGs: None COUNT: 7 CONDITIONS: Pretty. Cool for Aug. WARM-UP: Through the tunnel 10ic Jog to tennis shop Imperial walkers 10ic Jog to gate at Ebenezer youth building Squat hold 4ct 10ic Jog to speed bump Lunge to next…
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“The CDC”
Date: 2025-08-27 AO: rumble Q: Nurse Jackie (F3 Florence) PAX: Bionic, Sharpie, Spirit Fingers, Bishop, Mr Rogers, Wee Man FNGs: None COUNT: 7 Loading…
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RunDay FunDay
Date: 2025-08-26 AO: rumble Q: Big Hurt PAX: Yogi (Florence), Big Hurt, Sharpie, Costanza FNGs: None COUNT: 4 CONDITIONS: 68 WARMUP: oyo THE THANG: run MARY: no ANNOUNCEMENTS: shoe demo and chicken bbq fundraiser PRAYER REQUEST: big hurt Mimi BOM: sharpie MOLESKIN:
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Amalgamation
Date: 2025-08-25 AO: scrooge Q: Web PAX: thriller, Tender Spice, Big Worm FNGs: None COUNT: 4 Conditions: Cool Warm-Up: – 18x SSHs IC – 18x Squats OYO – 9x Little Arm Circles IC – 9x Little Arm Circles Reverse IC – 9x Big Arm Circles IC – 9x Big Arm Circles Reverse IC – 10x…
F3 Florence 