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F3-Cleveland | November 15, 2018

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Shute Bleachers

  • When: 8/2/18
  • QIC: Denaro
  • The PAX: Trunchbull, Voulez Vouz, FNG Dino, Toby, Sunshine, Denaro,


Warm up mosey

Side Straddle Hop 25

Frankenstiens- 20

Arm Circles- 20 count small to large

Merkins- 25

Bleachers – Sprint up/Jog over and down each section.  Exercise at end of section(down and back)

  • Merkins
  • Burpies
  • Squats
  • Jumping lunges
  • Plank

Bleachers- Hop up stairs over and down each section.  Exercise at end of section

repeat

20 yard sprints in order with Pak holding various excercise:

Plank- flat and both sides; Squat;

Indian run 2 laps

Mary

Crunch Frog

Flutter kicks low and high

LBC

 

 

 

Jason Cash

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