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F3-Cleveland | October 23, 2018

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Slip and Slide Hill Work

  • When: 01/09/18
  • QIC: Denaro
  • The PAX: Haskell, Mayor Flip, Voulez Vous, Half Dome, Denaro


A nice balmy 39 degrees.

Mosey to the small lot Warm Up

  • Side Straddle Hop
  • Cotton Pickers
  • Turn and bounce
  • Frankenstein
  • Arm Circles

Sprint/Fast Jog Hill and jog down

Quadraphelia up hill, jog down

Split Group- 1/2 group Merkin 10 count while others plank.  Switch.  Count down to one while switching

Hills; Squats Jumps 5 count other group holding squat position; repeat count down

Hills; Dips 5, other group hold dip position; repeat count down

Hills; Burpees 5 count, repeat count down

Hills; Pullups 5 count repeat count down

Indian run to pavilion

Mary

LBC x 25

Le Mason Twist x 12

Crunchy Frog x 12

Flutter Kicks x 12

Parker Petesr x 12

LBC x 10 normal cadence; 10 quick count; 5 fast count, 5 fast count

Jason Cash

Comments

  1. Haskell

    Great beatdown!

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