Category: #F3Florence
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impromptu Sharpie Q
Date: 2024-11-04 AO: rumble Q: Sharpie PAX: Dipstick, Yogi (Florence), Sharpie FNGs: None COUNT: 3 CONDITIONS: perfect weather WARMUP: ssh’s 20IC Imperial walkers 10IC Hillbillies 10IC Low and slow squats 10ic Little arm circles 10ic Reverse little arm circles 10ic Forward claps 10ic Overhead claps 10ic Through the tunnel 10ic THE THANG: Mosey to lightpoles…
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Boucher Bridge Work
Date: 2024-11-02 AO: scrooge Q: Boucher PAX: Q-bert, Billyho FNGs: None COUNT: 3 CONDITIONS: No Sleeves Needed WARMUP: SSH Imperial Walkers Mosey to Bridge THE THANG: 11s to First Sign Bernie Sanders up/Mosey Down Merkins at Bottom/Carolina Dry Docks at top Mosey back – stop at Entrance to Grove Flutters/Big Bois/Bridges IC Mosey to next…
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Full Body Workout
Date: 2024-11-02 AO: rumble Q: Yogi (Florence) PAX: Frodo, Samwise FNGs: None COUNT: 3 CONDITIONS: 60 and cool WARMUP: SSH Low slow squats Merkins LACs THE THANG: Mosey to edisto 20/10 Squats Merkins Mosey to Margaret 20/10/10 Squats,Merkins, LBCs Mosey to the end of Margaret 20/20/10 Squats,Merkins, LBCs Mosey down Wisteria 20/20/20 Squats,Merkins, LBCs/BBS Mosey…
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Strength/Recovery Q
Date: 2024-10-30 AO: scrooge Q: Bionic PAX: Big Worm, Gov’nah, thriller, Web FNGs: None COUNT: 5 CONDITIONS: Nice! WARMUP: Bend and Reach 5IC Rear Lunge 5IC Rower 5IC Squat Bender 5IC Forward Lunge 5IC Windmill 5IC Prone Row 5IC Bent leg body twist 5IC Merkins 5IC THE THANG: Hip Stability Drills Lateral leg raise 10IC…
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Legs and lungs for days!
Date: 2024-10-30 AO: rumble Q: Nurse Jackie (F3 Florence) PAX: Bishop, Nurse Jackie (F3 Florence), Sharpie, Yogi (Florence) FNGs: None COUNT: 4 CONDITIONS: Cool morning and cloudy skies WARMUP: 3 laps easy run around parking lot SSH IC x 10 Imperial Walkers IC x 10 Hill Billies IC x 10 Shoulder Burnout: Little Arm Circles,…
F3 Florence 