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F3-Cleveland | November 13, 2018

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Breaksville Backblast 3.1.18

  • When: 03/01/18
  • QIC: Trunchbull
  • The PAX: Trunchbull, Mayor Flip, Voulez Vous, Haskell, Mayflower


It might not be Thanksgiving, but the Mayflower has landed at Breaksville.  Welcome former FNG Roger who is now known in the nation as Mayflower.

March hits and some of the PAX are wearing shorts.  Spring is right around the corner. After some fun mumblechatter, the disclaimer was given and we were off.

Warm-up:

Mosey, Arm Circles IC x 40, mosey, SSH IC x 50, mosey, turn and bounce IC x 14, mosey, merkin OYO x 10, mosey, Cotton Pickers IC (slow per Trunchbull) x 16, mosey to Voulez Vous Hill

The Thang

Sprint Hill

Air Squat IC x 50 – mosey down hill

Sprint Hill

Air Press IC x 60 – mosey down hill

Sprint Hill

SSH IC x 40 – mosey down hill

Sprint Hill

Merkin IC x 10 – mosey down hill

Sprint Hill – long mosey to football field/blocks

Blocks

Squat press IC x 15

Bent over Rows IC x 15

Chest Presses IC x 30

Recovery Run

Bicep Curls IC x 12

Kettlebell Swings OYO x 15

Single Leg Deadlift OYO x 10

Bent over rows IC x 15

Chest press IC x 30

Zigzag Indian run around field to Mary

Mary

LBC’s IC x 50

Flutter kicks IC x 20

LBC’s IC x 50

Flutter kicks IC x 20

LBC’s x 50

Nakedman Moleskin

WELCOME MAYFLOWER! A great addition to our PAX!

A conversation was had about adding an extra workout and possible Saturday workout – discussion will happen on email.

Each day we are making each other better.  #ISI.

 

Trunchbull

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