Category: #F3Florence
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Nothing too hard today
Date: 2025-04-30 AO: scrooge Q: Pinto PAX: Big Worm, Big Hurt, Pinto, Web, Tender Spice FNGs: None COUNT: 5 CONDITIONS: Nice! WARMUP: Hanging stretch towards your toes until Q stops. Little arm circles x10ic forwards and backward. Imperial walkers x10ic Mosey 3/4 lap of parking lot. Side straddle hop x10ic Squats x10ic Mosey to EBC…
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Stretch Q
Date: 2025-04-30 AO: rumble Q: Bionic PAX: Sharpie, Yogi (Florence), Mr Rogers, Wee Man FNGs: None COUNT: 5 CONDITIONS: 58/Just right WARMUP: PRT exercises (10 IC each) Neck rotation Hip rotation Knee and ankle rotation THE THANG: Hip stability drills: Lateral leg raise Medial leg raise Bent leg lateral raise 4 for the core 45…
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Super Sets with Dipstick
Date: 2025-04-29 AO: southpaw Q: Dipstick PAX: Wee Man, Mr Rogers, Schnitzel FNGs: None COUNT: 4 CONDITIONS: Cool and beautiful WARMUP: Little arm circles IC x15 Imperial walkers IC x10 THE THANG: Perform reps of super set with no rest in between exercises. Short rest between rounds. Super Set 1 x3 Curls x15 Skull crushers…
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4×4
Date: 2025-04-28 AO: scrooge Q: Yogi (Florence) PAX: Tender Spice, Pinto, Web, thriller FNGs: None COUNT: 5 CONDITIONS: 55 and cool WARMUP: – SSH – 1 min – High knees – 1 min – Arm circles – 30 sec forward/back – squats – 1 min – Inchworm walkouts – 1 min – Light jogging in…
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Rumble Q
Date: 2025-04-28 AO: rumble Q: Bionic PAX: Sharpie, Bishop FNGs: None COUNT: 3 CONDITIONS: 55/Nice WARMUP: Bend and Reach 10IC I. Walker 10IC LAC 10IC Squat Bender 10IC Merkins 5IC THE THANG: Shoulder burnout: LAC 10IC forward 10IC LAC Reverse 10IC OH Arm clap 10IC Forward Clap 10IC Shoulder press 10IC 2 chains 10IC Moraco’s…
F3 Florence 