Category: #F3Florence
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Effortless
Date: 2025-08-06 AO: rumble Q: Bionic PAX: Sharpie, Dunkin, Col. Sanders, Yogi (Florence) FNGs: None COUNT: 5 CONDITIONS: Cool….er with a light breeze WARMUP: LAC 10IC Thru the Tunnel 10IC Rear Lunge 10IC I. Walker 10IC SSH 10 THE THANG: 1st round (5reps IC) 2nd round (20 seconds max effort) 3rd round (30 seconds max…
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Block work to start your day
Date: 2025-08-05 AO: southpaw Q: Pinto PAX: Wee Man, Nurse Jackie (F3 Florence), Schnitzel, Pinto FNGs: None COUNT: 4 CONDITIONS: 75 degrees and pleasant WARMUP: Huggers x10ic Imperial walkers x10ic Bush wackers x10ic Squats x10ic Run lap around parking lot THE THANG: 9 minute TABADA 9 exercises for 1 minute lifting each with 20 seconds…
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Low and slow
Date: 2025-08-04 AO: scrooge Q: Big Worm PAX: Pinto, Web, thriller, Banjo FNGs: None COUNT: 5 CONDITIONS: nice WARMUP: 1 lap LAC Overhead claps Forward claps 1/2 lap Squats IW 1/2 lap Merkins Mt climbers THE THANG: Mosey to Pinto’s pipes Perform the following exercises as low and slow as possible Pull ups x 5…
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Let’s give the people what they want
Date: 2025-08-04 AO: rumble Q: Sharpie PAX: Bionic, Yogi (Florence), Bishop, Col. Sanders, Dunkin, Frodo, Sharpie FNGs: None COUNT: 7 CONDITIONS: Great out!! WARMUP: Little arm circles 10ic Reverse little arm circles 10ic Forward claps 10ic Overhead claps 10ic Moroccan night clubs 10ic raise the roof 10ic cherry pickers 10ic 2 chains 10ic Imperial walkers…
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100 Proof
Date: 2025-08-03 AO: 100proof Q: Breadstick PAX: Boucher, Q-bert, Bionic FNGs: None COUNT: 4 CONDITIONS: Overcast and perfect for a beatdown WARMUP: OYO THE THANG: 9/15/21 thrusters with Barbell – 85 or 80 lbs 3/5/7 pull ups Finish with 100 ft Overhead carry lunges – each Pax chose a weight between 40 and 85 lbs…
F3 Florence 