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F3-Cleveland | November 15, 2018

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first spring break of the year

3 PAX posted for a glorious beatdown in the 59° gloom.  Spring is around the corner and so is the Toledo GrowRuck.  If you haven’t already signed up or HC’d, better get to it!  It.will.be.epic.

https://www.goruck.com/event-13777

On to the THANG:

Warm-up Lap

Skip

high-knees

Karaoke — flip

regular

Warm-up:

SSH

Windmills

Turn and bounce

French Merkins

The Thang:

Grab the blocks

move with blocks to the goal line

5 yard suicides out to 25 yard line, sprint back for

10 Arm curls

repeato x3

Tempo-half-curls

Count-cadence hold each position for a second

  • lower half, start at down up half way, back down
  • upper half, start half way, up to top, back to half way

x15

50x Air-Presses

mosey to baseball bleachers for 20x chin-ups

mosey to guardrails for

20 x Dips

40 x Air-presses

repeato x 3

Mosey to Dept Sled Guardrail

20 x Dips

40 Air-Presses

mosey to parking lot for

40 x Ski-jumpers

mosey to Mary

Mary:

Mary medley LBC+Lower Flutter+Low Dolly 10 each

Mason Twist x 30

Crunchy Frog x 30

Homer to Marge x 5

LBCs x 40

NakedMan Moleskin

  • Please keep those close to you in your prayers
  • Pray for wisdom and compassion when talking with others

 

 

Haskell

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