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F3-Cleveland | November 13, 2018

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What time is it?

3 PAX posted.  In true gloom fashion it was raining to start but turned into an incredible morning.  If you need any further proof in the Almighty, YHC was going to just head home but Voulez Vous pulled into the AO right at the crack of 0528… then, FNG Joe, from Richfield rolled in at 0530.  Always willing to start a bit late for the unexpected, yet highly appreciated FNG!  Read on for the Thang!


Mosey around the AO

Warm-up

Mosey to the back-side of the school to warm up in a dry area:

50 x SSH

20 count Arm circles

40 x Cotton Pickers

32 x Turn and Bounce

Mosey down the way for

The Thang

Merkin clock

10 x 12 o’clock Wide arm merkins

10 x 3 o’clock merkins

10 x 6 o’clock diamond merkins

10 x 9 o’clock close-in merkins

Mosey around to the guard rails for

20 x Dips

Mosey to the steps

Merkin walk up the steps

Plank walk to next set and

Merkin walk up the steps

Merkin walk down the steps

plank walk to lower steps

Merkin walk down the steps

Mosey to the concession area

30 second wall sits

Mosey to the track

20 x Arm Curls

20 x low to mid Arm Curls

20 x Mid to high Arm Curls

move to track for

slow mosey to straight-away

Sprint the straight, stop at far corner for

Merkin clock

5 x 12 o’clock Wide arm merkins

5 x 3 o’clock merkins

5 x 6 o’clock diamond merkins

5 x 9 o’clock close-in merkins

Mosey to the next straight-away

Sprint the straight, mosey from far corner

30 x Air Squats

Mosey to the next straight-away

Sprint the straight, stop for a plank clock

12 o’clock -Regular Plank

3 o’clock -Right-Arm up Plank

6 o’clock -Regular Plank

9 o’clock -Left-arm Plank

Mosey to the next straight-away

Sprint the straight, mosey back to

Mary

60 x LBC

30 x Mason Twist

30 x Low Flutter

Superman

Nakedman Moleskin

  • welcome to FNG Joe!  Great post, way to hang
  • Voulez Vous has the Cruise tomorrow, 0530 at Heinens, look for the Shovel Flag
  • Haskell has Thursday, and something special for the PAX, gotta show to know
  • Today’s course resemblance to a male member is unintentional, yet hilarious

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