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F3-Cleveland | November 13, 2018

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Opening New Area in the Breaksville AO

  • When: 11/21/17
  • QIC: Voulez Vous
  • The PAX: Mayor Flip, Haskell, Trunchbull, Voulez Vous


4 PAX in the gloom for a double V beatdown!

Warm-up

Long Mosey to track
Side straddle hops
Cotton Pickers
Windmills
Zombie Toe touches

The Thang

Indian run around the track
Mosey to Cinder blocks, carry to end zone
Lateral Squat shoulder presses
Curls
25 bear crawl, 75 sprint
10x burpees
50/50 sprint/jog back to other end
Lateral Squat shoulder presses 5 yards
Curls
25 BC 75 Sprint
5x burpees
50/50 back (jog, back peddle)
Mosey to Hill by school
Run up – merkins, squat jacks, hop overs, mosey down, dips on bench
One legged squats (one foot on the seat) 10-15 each leg
Box jumps (10)
Merkins
Repeato up the hill
Mosey to Mary

Mary

Crunchy Frogs
Bicycles
Mason Twist
Scissor legs
Homer to Drunken Marge
LBC
Supermans

Dave Kucharski

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