Category: #F3Florence
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7 Pax and Some Flamingos
7 Pax and Some Flamingos Weather: 74 and muggy The Thang Mosey to TKA Playground SSH – 20x Big Arm Circles – 10x each way 1 Legged Running Flamingos – 10x each leg Bear Hugs in Cadence – 10x Split into 3 groups Swing Tip-toe Plank Crunches– 10x cadence for 20 reps Decline Merkinson Balance…
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Monday is for Awesomeness
When: 7/29/19 QIC: CDC The Pax: Booger, Biscuit, Knobby, Threadcount, CDC(QIC) Conditions: 69 degrees F The Thang Disclaimer Warm-Up SSH x 10 4CT IC Merkins x 10 4CT IC Imperial Walkers x 10 4CT IC Squats x 10 4CT IC Mosey to flower bed School Monday Mosey Teams of 2 and 3. PAX A runs…
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You Can Ring My Bell
When: 2019/07/10 Weather: 76 and Muggy QIC: Yo – Gi Pax: Boone’s Farm, Belding, Big Worm, Gov’na, Pinto, Thriller ***YHC got an early warm up by taking a quick 2mi pre-run trip prior to setting up the AO with all the “bells & whistles” and of course tires. Warmorama: Fwd arm circles x10 IC Rev…
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Merry, Merry, Farmer’s Carry: Soreness Is Weakness Leaving the Body. Or DOMS.
M E T A L M O N D A Y WHEN: Monday, July 09 2019 THE SCENE: 77ºF, 95% Humidity, & perfect for some Acceleration F3 WELCOME & DISCLAIMER WARM-O-RAMA, In Cadence: 1. Big Arm Circles x 10; Reverse 2. Chinooks (overhead arm circles) x 10; Reverse Mountain Climbers x 20 3.…
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The Running Man…Kind Of
When: 6/17/19 QIC: CDC The Pax: Flasher, Johnny 5, Dizzy, Thriller, Woolery, Noodle, Boone’s Farm, Govna’, CDC(QIC) Conditions: 75 degrees F 97% humidity!!! The Thang Disclaimer Warm-Up Warm up laps around Hoppa’s Yard x 2 Mosey to Parking Lot Little Arm Circles Forward x 10 4CT IC Backwards x 10 4CT IC Overhead x 10…
F3 Florence 
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