AO: f3comanche Q: hammer PAX: Avalanche, hammer, pongo, Spaz, @sizzlean FNGs: None COUNT: 5 Good to be back! WARMUP: SSH, IST, Penny pickers, windmill, followed by some stretching. THE THANG: Traditional beat down, including a 7:1 merkin:squat ladder on the small hill, some decompression calf raises, a little bit of running and table work in […]