Category: #F3Florence
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Leg day 🦵
Date: 2026-06-08AO: Rumble, Rumble Run GroupQ: Bionic ,PAX: Bishop, Sharpie, Yogi (Florence), Bionic, Wee Man, Mr Rogers, NikonFNGs: NoneCOUNT: 7CONDITIONS:HumidWARMUP:OH Arm Clap 10ICI Walkers 10ICLow and Slow squat 10ICMerkins 10ICTHE THANG: Round 1 (7Stations, Pax run specified distance for timer) Sand Bag LungeBig BoisCalf RaisesFeet over blockKB SwingsFreddy Mercury’sSand Bag Squat Round 2 (7Stations, pax…
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100 Proof Bootcamp
Date: 2026-06-07AO: 100 ProofQ: Boucher ,PAX: Kimchi, Q-Bert, BoucherFNGs:COUNT: 3CONDITIONS: Warm but breeze that made it nice at timesWARMUP:SSH by KimchiMerkins by BoucherLow and slow squats by QbertTHE THANG:4 rounds800 meter mosey10 bench press at 135 lbs10 burpees over box at 24 inches25 wall balls at 20 lbs (15 after first round)10 ab rollers 2.38…
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Callus Q
Date: 2026-06-06AO: Scrooge, Scrooge Run GroupQ: Bionic ,PAX: Nikon, Bionic, Monty, Web, Big Worm, Big Hurt, PintoFNGs: NoneCOUNT: 7CONDITIONS:Warm and humid :hot_face:WARMUP: MurphLAC 10IC (each direction)Imperial Walkers 10ICSSH 10IC THE THANG:Slowsey to blocks 6-5-5 (NJ special)6 exercises, 5 reps, 5 roundsBlock swings, goblet squats, block curls, OH press, Thrusters and King Makers Between each round…
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Rumble
Date: 2026-06-06AO: Rumble, Rumble Run GroupQ: Boucher ,PAX: Sharpie, Spirit Fingers, BoucherFNGs:COUNT: 3CONDITIONS: Beautiful morningWARMUP:SSHMerkinsImperial Walkers THE THANG:Mosey 1/4 then 10-10-10Went to bridge and back EMOM 5 rounds with 4 stationsSwitched up stations each round but full body workout Finished with heavy sled pulls MARY: During the QANNOUNCEMENTS:Run Demo TuesdayPRAYER REQUEST:Spirit Fingers Friend Buddy –…
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3rdF Wild Card
Date: 2026-06-05AO: 3rdFQ: Schnitzel ,PAX: Pinto, Sharpie, Schnitzel, Brown Sugar, Bionic, WebFNGs: NoneCOUNT: 6CONDITIONS: humid but perfect for reading scripture THE THANG:We read through all of Romans 8 and discussed two ways of living…by the flesh or by the Spirit One leads to death and the other leads to life and peace! We traveled verse…
F3 Florence 