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F3-Cleveland | June 22, 2018

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Back Blast…”Get to the choppa”

  • When: 11/14/17
  • QIC: Brown Belt
  • The PAX: Brown Belt, Haskell, Mayor Flip, Trunchbull, Voulez Vous


The Arnold themed workout began with a quick mosey to the football field.

Warm up:

-Speed Jacks (15x)

-Side straddle hops (15x)

-Squats (15x)

-Squat Pulses (10x)

-High Knees (Jog and Sprint 1 min)

-Jump Squats (10x)

The Workout:

-The Running Man

-Bear crawl to the 5 yard line, jog to the 25 yard line, sprint back to the end zone (5x)

The Terminator

-Merkin Ladder starting at the 10 yard line with 20 push ups, 20 yard line with 19 push ups,    decreasing down to 1 push up

Quick jog down to the hill for Commando

-Sprint up to the mid point of the hill for 5 burpees

-Sprint the rest of the way up for 5 squats (2x)

Mosey to the guardrail for 20-20-20 back for Mary

Mary:

-Flutter kicks (15x)

-Toe touches (10x)

-Heel touches (10x)

-Bicycles (10 forward,10 backwards)

-Side planks (10 up/downs on each side)

COT:  Prayers for Alli who will be laid to rest today.

 

Matt Duraj

Comments

  1. Haskell

    Excellent beatdown this morning! Thanks Brownbelt!

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