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F3-Cleveland | November 13, 2018

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Mayor Flip and his variable repeatos

  • When: 11/07/17
  • QIC: Mayor Flip
  • The PAX: Voulez Vous, Trunchbull, Brownbelt, Haskell, Magoo, Buchanan, FNG Nick, Mayor Flip


8 PAX with two brothers from the River and one FNG join Mayor Flip for a walk-about in a storm ravaged Breaksville beatdown.

After Disclaimer is issued, we mosey to the track for:

Warm-o-rama

40 x SSH

10 x Windmills

15 x Air-squats

The Thang

Mosey to the Bandstand

40 x Curls

12 x Squat Press

15 x Bent-over Rows

Repeato

Mosey to Guardrail

30 x Dips

10 Burpees OYO

Repeato

Mosey to bottom of Hill of SLED to the Hilton Benches

10 x Right leg step ups

Flap-jack

20 x Merkin-choice-o-rama (Incline, Decline, reg-u-lar)

12 x Reverse crunch on bench

Mosey to the pain-ground for

10 x Pull ups OYO

Move to bottom of SLED

AYG or partner-carry to top

30 x Monkey-Humpers

Back down to pain-ground – repeato

At top of SLED mosey to dumpster start for:

20-20-20 back to guard-rail, circle back for 6

Mosey up to SF for:

MARY

30 x flutter kicks

30 x Low dolly (yes-no’s)

30 x Crunchy Frog

30 x Parker Peters

Repeato

24 x Flutter Kicks

20 x Low dolly (yes-no’s)

20 x Crunchy Frog

Nakedman Moleskin

  • Prayers for Texas victims and families… that healing is where it’s needed and comfort for all affected
  • Prayers for our communities that were affected by the storm on Sunday
  • lots of mumblechatter… it’s good to hear everyone.
  • FNG Nick. great seeing you, hope to see you back!
  • Always good to have folks from the River, without them, where would we be!!!
Michael Tartara

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