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F3-Cleveland | November 13, 2018

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Singlet’s Commando Beatdown

  • When: 10/24/2017
  • QIC: Singlet
  • The PAX: Diego, Kramer, Skynyrd, Schotty, Ocho Cinco, OSHA, Patton, Patriot, Buchanan, Moosejaw, Dino, Hansen, Vinnie, Tommy Boy, Bar Crawl, Forrest, Marvin, Singlet, FNG?


19 PAX for a Singlet led Commando beatdown.

Warm up

SSH, IW, arm circles and hugs, CW, 20 merkens, 20-squats

The Thang:

10 reps plus 15 second hold (2 rounds)

Merken

Split Squat

Pike Plank

Speed Merkens

10 Burpees

30 LBC

10 reps plus 15 second hold (2 rounds)

Single leg dead

Disco Shakira

Wide Merkens

8 Burpees

Commando

Nutcrackers

Leghiegh knee high

Lunge walk/bear crawl/crab walk/broad jump burpees

10 reps plus 15 second hold (2 rounds)

Rows

Squats

Rolling side planks

Finish with speed rows and squats

6 Burpees

Commando

4 Burpees

Commando

2 Burpees

Mary

6 MOM

Nitsches

Crunchy Frog

Twisted Thor

Sit-up V up

Nutcracker

Superman

Swim

COT:

  • Please HC or SC for tonight’s 2×10-Sally up down squats
  • Come to Beachcliff Friday night after game celebrate forrest’s 38th (ahem) Birthday
  • Pray for all those affected by cancer and for cancer awareness and research

 

Haskell

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