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F3-Cleveland | March 22, 2019

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Sunshine’s Country Mile

  • When: 8/7/2018
  • QIC: Sunshine
  • The PAX: Haskell, Dinero, Gatsby, Sunshine


Warm-up Lap with the following mixed in…

25- Side-Strattle-Hop

20- Frankenstein

20 count- arm circles forward/back

10- dips

The Thang (Country Mile)

Start at the goal line sprint to the 10 yard line and do 10 burpees,

Mosey to the 20 and do 9 burpees

Mosey to the 30 and do 8 burpees..

So on and so forth to the opposite goal line

100 yard football pass leap frog with a partner.

Backpedal 50 yards and sprint 50 yards back…

Repeat with squats instead of burps…

Then repeat again with Murkins instead of squats…

Move to Voulez Vous’ hill (Gatsby, forgive me if the apostrophe is in the wrong spot).

10 dips and then sprint up the hill  X2

10 merkins and then quadrafilia up the hill X1

quadrafilia up the hill X1


25 – LBC

20 – In and Outs

20 – Crunchy Frog

13- Le Mason Twist


Matt Wyman
  • On August 7, 2018


  1. Haskell

    Great VQ! Passing routes add another level of complexity… especially in the dark!

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