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F3-Cleveland | March 22, 2019

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12.5.17 Breaksville Back-Blast

  • When: 12/05/17
  • QIC: Trunchbull
  • The PAX: Haskell, Trunchbull, Mayor Flip, Voulez Vous, The Menace, Denaro

Warm up:


Cotton Pickers x15 IC

Leg Kicks x 15 IC

Turn and bounce x 13 IC

Mosey to field

The Thang

Bear Crawl to the 50 yd line

Plank walk sideways the width of the field

Broad jump to the goal line

Plank walk sideways – going back

Lunge from goal line to the 50yd

Sprint from 50yd line in

Mosey to guard rail

Incline Merkin x 20 IC

Burpees x 10 OYO

Dips x 20 IC

Squats x 30 IC


Indian Run to other guard rain

20-20-20 to the Voulez Hill

Sprint hill – AMRAP Merkins – mosey down

Sprint hill – Squat jumps OYO – mosey down

Sprint hill – V-ups IC x 10 – mosey down

Sprint hill – mosey to Mary

Crunch frogs IC x 15

LBC’s IC x 20

Flutter Kicks IC x 20

Mason Twists IC x 15

Plank routine


Good work for everyone coming out in the rain.  FNG Jason was name Denaro

Winter Convergence is coming – start EH’ing

Also, continue to EH FNG’s.

Prayers to those that have personal prayer requests that go unasked.




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