Tag: #southpaw
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Week 0
Date: 2024-09-03 AO: southpaw Q: Bionic PAX: Bionic, Breadstick, Dipstick, Kimchi, Schnitzel, Sharpie, Wee Man FNGs: None COUNT: 7 CONDITIONS: 70 and nice breeze WARMUP: LAC 5IC OH AC 6IC SSH 7IC Low and Slow squat 8IC I Walker 9IC Merkins 5IC THE THANG: Week 0 EMOM 5 burpees, Thrusters w/coupon until you reach 100…
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Spartan tune up
Date: 2024-07-30 AO: southpaw Q: Bionic PAX: Bionic, Schnitzel FNGs: None COUNT: 2 CONDITIONS: 70/cool/nice WARMUP: LAC 10IC (reverse) Low/slow/squat 8IC Imperial W. 10IC Hill Billy 10IC Merkins 5IC THE THANG: Laps (parking lot) 2.85 miles Alternating strength exercises each lap/every 2 laps. Lost track of exercises Merkins Single leg merkins Close hand merkins Bonnie…
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Secret Service Training
DATE: 2024-07-16 AO: southpaw Q: Wee Man PAX: Swamp Fox, Dipstick, Schnitzel, Bionic, Nurse Jackie (F3 Florence) FNGs: None COUNT: 6 Classified Information NDA required Security Clearance Level: Top Secret
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Raiders of the Lost Sandbag
DATE: 2024-06-18 AO: southpaw Q: Super Nova PAX: Sharpie, Wee Man, Super Nova FNGs: None COUNT: 3 CONDITIONS: partly cloudy 67 degrees 94 percent humidity WARMUP: – side stratal hops, 3 count 30 reps – Baby arm circles 3 count 10 reps – American Hammers 2 count 10 reps THE THANG: – sandbag inclined merkins…
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Tour of Southpaw
DATE: 2024-05-28 AO: southpaw Q: Sharpie PAX: Dipstick, Bionic, Sharpie FNGs: None COUNT: 3 CONDITIONS: Hot and muggy WARMUP: SSH 20IC Imperial walkers 15ic Hillbillies 15IC Little arm circles 15IC Reverse little arm circles 15IC Forward claps 15IC Overhead claps 15IC 5 burpees OYO THE THANG: Mosey around South florence/ Southside and perform exercises sporadically…
F3 Florence 