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F3-Cleveland | November 13, 2018

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Pain-Mill – New Workout

  • When: 03/14/18
  • QIC: Trunchbull
  • The PAX: Haskell, Trunchbull, Voulez Vous


Paying respects to the founder of Brecksville and the Mill that was used in the middle of town, we met in the Gloom to grind.  The PAX needed another mid-week workout to deliver the pain to make us stronger.  4 PAX met for the first workout at Pain Mill

Warm up:

Mosey

SSH IC x 40, Turn and bounce IC x 14, Arm Circle, Cotton pickers, Mosey to blocks

The Thang

Skull Crushers IC x 12

Chest presses IC x 50

Plank for 20 count – Repeato

Sprint to other goalline and back

Kettlebell swings OYO x 15

Presses IC x 15

Plank for 20 count – Repeato

Sprint to other goalline and back

Bent over Row IC x 50

Curls IC x 20

Plank for 20 count – Repeato

Sprint to other goalline and back

Mayor Flip Repeat the Whole Thang

Mosey to Mary

Mary

LBC’s IC x 40

V-Ups IC x 10

Le Mason Twist IC x 15

Homer to Marge IC – for awhile

Nakedman Moleskin

Great job PAX for Day 1 of Pain Mill

Prayers for students on Nation School Walkout Day – for those that choose to participate, do so safely.

Prayers for those struggle with mental health and those family members that are impacted by it.

See everyone tomorrow in the Gloom!

Trunchbull

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