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F3-Cleveland | November 13, 2018

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7/26/18 – Breaksville Back Blast

  • When: 07/26/18
  • QIC: Trunchbull
  • The PAX: Truchbull, Haskell, Mayor Flip


Three PAX met in the gloom for a tire flipping, burpeeside good time.


Warm-up:

Mosey around the parking lot to field for four corners warm-up:

SSH x 40 – mosey – Arm circles x 40 – mosey – Shoulder taps x 10 – Mosey – Cotton pickers x 15 – mosey – squats x 10

The Thang:

Truchbull’s flip-o-rama.

PAX’s flipped the tire the entire length of the football field down and back.  Each PAX flips tire 5 times, then sprints to the goal line and back to the tire.  Plank until it is your turn again.  Repeat until tire returns to starting goal line.

Burpee Ladder

Sprint 100 yards and back – complete 2 burpees

Sprint 80 yards and back – complete 4 burpees

Sprint 60 yards and back – complete 6 burpees

Sprint 40 yards and back – complete 8 burpees

Sprint 20 yards and back – complete 10 burpees

Mosey Circuit to bring us to Mary

Merkins x 20 – mosey – Air Presses x 50 – mosey – Al Gore’s till time

Mary

LBC’s x 50

Le Mason Twists x 17

Low Flutters x 20

Low dolly’s x 20

Reverse crab thing – hold to time

COT

Keep all of those that are dealing with struggles in our prayers

Keep working to EH

Trunchbull

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