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F3-Cleveland | November 13, 2018

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Burpee Mile and some blockwork

  • When: 03/13/18
  • QIC: Mayor Flip
  • The PAX: Mayflower, Voulez Vous, Trunchbull, Haskell, Mayor Flip


5 from Breaksville met to make each other stronger.

Mosey-to corner.

Arm circles to 20 front and reverse.

Mosey to board of ed. – ssh 40 turn and bounce 20

Mosey to  guardrail. 20 dips 20 incline merkins repeat o

Mosey to track- cotton Pickers 11 air press 40

 

Brick work-

Squat 14

Row 16

Decline Merkin 18

Curl 20

Repeato after the Burpee mile.

 

Burpee mile

10 burpees Halfway Around football field 20 air squats finish lap. Repeat four X.

 

After repito

 

Mary-

Plank Center right and left.

Low flutter 20

Low Dolly 20

V UPS 14

Crunchy frog 20

Mason twist 20

 

Sign off. Amari family prayers

Michael Tartara

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