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F3-Cleveland | November 15, 2018

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Intro to the “Farmer 40”

  • When: 12/07/2017
  • QIC: Mayor Flip
  • The PAX: Voulez Vous, Brownbelt, The Menace, Denaro, Trunchbull, Mayor flip


Back blast for Thurs-

 

Mosey to the track for

Warm-up

ssh 38

cp 34

air press 42 /air squat 30.

The Thang

Brick work-

row 20

curl 22

dip 20

decline Merkin 16

repeato 

Bricks to goal line-

“Farmer 40” partner up –

40 lbc then 100 yard down and back while

Partner farmer carry two bricks 100 down and back – flapjack

30 air squats 100 yard down and back while

Partner farmer carry bricks down and back- flapjack

20 Merkin 100yard down and back while partner farmer carry bricks down and back- flapjack

10 berpies 100yard down and back while partner farmer carry bricks down and back- flapjack

 

quadrofeelay up vou hill lunge down repeto.

 

Mosey to Mary –

Mary

Dealers choice practice cadence. Each person picked an ab workout.

 

Absent-man moleskin

  • Haskell sez:  Looks like I missed a great one!  I look forward to seeing this one down the road
  • Haskell sez:  Good work men #ISI
Michael Tartara

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