No Rain, Plenty of Pain

6 PAX came out in the gloom for a beatdown. Given the forecast YHC had planned the pain session with the intent of keeping us dry as possible and given that I rolled into the parking lot with 30 seconds to spare there was no time to improvise on the …

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Peanut Hill

17 PAX commenced upon the hallowed grounds of the F3Alpha mothership on a pleasant summer morning to do hard things.  Here is what went down. WARMUP -mosey over to the west parking lot for SSH, Imperial Walker, Weedpickers & Mike Tysons (OYO) -mosey toward Peanut Hill (not to be confused …

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Ring around the mucho chesto

YHC was happy to see a big crowd, including one FNG this morning (thanks Squeegee!) for a moonlit morning at The Hooch. So great to have everyone coming, let’s keep it up! Warmup: Lap around the parking lot, and nearly ran over Simba when YHC decided to take a different …

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The return of the Red Bird

On a beautiful morning, 5 men posted for a blast from the past workout – 100 merkins/200 squats/300 situps. The pax was very enthusiastic and really seemed to enjoy the hill work. Highlight of the day was the return of the “Red Bird”, back from his long absence. The Thang: …

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Breakdance Beatdown

Warmup: Mozy to the playground via the pond and rec center pool   The Thang: One way to “punch Monday in the face” is to push yourself and try new things – the PAX got some exposure to some exercise routines debuting at the Wreck.   AMRAP superset: 6 x …

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Cinders in the Moonlight

Warm Up. 20 SSH The Thang After the quick warm up we got right to it. Kusak to the small upper parking lot stopping halfway there to do 20 Merkins on your cinder.  Once reaching the parking lot we did a version of 4 corners but added a stop on …

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75% is still a passing grade

The plan was 6.2 miles ruck, starting at Curahee Brewery in downtown Alpharetta and work our way south stopping at Abbey of the Holy Goats, Variant and ending at Gate City.  After a little pre-ruck transportation work, we dropped the escape van at Gate City and drove to meet the …

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Running Ladder

Mosey intervals of 400-600 yards between increasing repetitions of the following exercises: 5 Pull-ups 10 Pull-ups 15 Pull-ups Plank for the six, then, mosey to the football field, for 20 Partner Push-ups Mosey to the stadium steps for 25 Bench Dips Mosey a little more to the football field for …

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Redemption Q

When I saw Devito was scheduled to Q at TheRubicon Thursday, it felt only right that I take the Q since I was supposed to Q Tuesday.  Only hope was that my Q would be worthy of Redemption.  20 Pax showed up to be ultimate judge. Warmup SSH, Hillbilly, Weed-picker, …

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