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F3-Cleveland | December 18, 2018

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Adapt and Overcome

  • When: 1/20/18
  • QIC: Denaro
  • The PAX: Trunchbowl, Voulez Vouz, Haskell, Denaro


4-6 random inches of snow caused a complete change of plan

Warm-up

SSH- 25

Arm Circles – 20 count

Windmill- 20

Cotton Pickers- 20

Frankenstein- 20

Blast

Lunges up hill- mosey back 30 merkins

Reverse lunge up the hill- Mosey back 30 count plank

Hop up the hill- mosey back- squat jacks 20

Bear crawl up the hill- mosey back

Relay in the parking structure

  1. Shuffle- others hold wall squat position
  2. Karaoke- Pank Position
  3. Backwards Run- Shoulder Press
  4. Sprint- wall merkins

Trunchbowl Special

Sprint Hil-mosey down 10 squat jumps X4

Mary

Le Mason Twist- 20

Crunchy Frog-20

Homer to Marge

Flutter Kicks

LBC- slow to 20, speed LBC final 10

 

 

Jason Cash

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