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F3-Cleveland | November 13, 2018

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Toby’s swinging circuit

  • When: 07/17/2018
  • QIC: Toby
  • The PAX: Voulez Vous, Horshact, Sunshine, Haskell, Toby


via GIPHY

5 PAX, including Horshact from Summerville, SC presented for Toby’s swinging circuit.

 

Warm-Up

50 x SSH

30 x Franken-walkers

20 x Arm Circles

Mosey to guardrail for

20 x Incline Merkins

10 x Dips

Indian Run to Picnic pavilion, Mosey to Track for

The Thang:

grab a block for  the swinging circuit

10 x Kettlebell swings

Quadraphillia to the 50

Bearcrawls to the goal line

10 x Squat thrusts (or Burps)

mosey to sideline

Lunges to the 50

Sprint to Goal line

Mosey to Concession area for

10 x Box Jumps

Mosey to blocks

REPEATO x 4

Mosey to Voulez Vous hill

20 OYO Merkin of Choice

Sprint up VVH

Mosey to start

Repeato

Mosey to Mary

People’s Mary

Horschak with 30 x Low-flutter kicks

Sunshine with 20 x butterfly sit-ups

Voulez Vous with 15 x Mason Twists

Haskell with 2 minutes of Homer to Drunken Marge

Naked-Man Moleskin

  • Welcome to Horshact, great to meet you
  • Prayers for
    • Toby’s Brother and Niece
    • Haskell’s M and her Aunt
    • Haskell’s uncle, both fighting cancer
    • PAX away from us
  • Announcement
    • Looking at a Breaksville Cruise on Wednesdays
    • Core work, running w/painstations

 

Haskell

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