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F3-Cleveland | March 22, 2019

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BackBlast 12.14.17 Winter is HERE

  • When: 12/14/17
  • QIC: Trunchbull
  • The PAX: Trunchbull, Brownbelt, Voulez Vouz, Mayor Flip, Denaro

Long mosey over the river and through the woods to the new found hill.

Warm up – In the snow

SSH x 20

Cotton Pickers x 15

Turn and Bounce x 15

The Thang

On the Hill

360 Degree Merkins – On hill X 5 IC – rotate 45 degrees until complete

Sprint up the snow covered hill – Mosey down – Burpees x 10

Sprint up the hill – mosey down – Air squats x 10 IC

Sprint up the hill – mosey down -SSH x 15

Sprint up the hill – mosey down – merkins – AMRAP

Mosey to the football field – grab a cinder block

Lunge walk – holding block – 10 total

Lift block over head – perform 5 overhead squats

Walk ten steps with Brick overhead

Repeato until you cross the entire artic tundra (football field)

Recovery walk carrying brick back

Cinder Block Swings x 10 IC

Squat Press x 10 OYO

Mosey to parking lot

Squat jumps x 10 OYO

Burpees x 5 OYO

Merkins x 10 OYO

Jog to snow pile – then repeato


Crunchy frogs x 20 IC

LBC x 25 IC

Low flutter kick – 20 IC superfast

Crunch frog x 15 IC

Le Mason Twist x15 IC

Solid 6-8 inches of snow.  Glad to see those plastic bags worked out for you Denaro.

Pray for those to stay safe this winter season.

Great to see the kid come out in Brownbelt and Mayor Flip sliding down the hill.  Next time we need to bring sleds.


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