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F3-Cleveland | November 13, 2018

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8/23/18 Breaksville Backblast

  • When: 08/23/18
  • QIC: Trunchbull
  • The PAX: Voulez Vous, Mayor Flip, Denaro, Trunchbull


4 PAX met around the shovel flag.  It felt like fall this morning.

Warm-up:

Long mosey

SSH x 50

Turn and bounce x 12

Cotton Pickers x 15

Long mosey to field

The Thang:

The PAX grabbed a brick and met around the picnic tables.

Step ups with brick press x 20

Brick Swings x 20

Box Jumps x 20

Merkins x20

Recover Mosey to field

100 yd sprint

Lunge between the hashes

100 yd sprint

Mosey to benches

Repeato, but with a 25% decrease

Step ups with brick press x 15

Brick Swings x 15

Box Jumps x 15

Merkins x 15

Recover Mosey to field

75 yd sprint

Lunge between the hashes

75 yd sprint

Mosey to benches

Step ups with brick press x 10

Brick Swings x 10

Box Jumps x 10

Merkins x 10

Recover Mosey to field

50 yd sprint

Lunge between the hashes

50 yd sprint

Mosey to benches

Step ups with brick press x 5

Brick Swings x 5

Box Jumps x 5

Merkins x 5

Recover Mosey to field

25 yd sprint

Lunge between the hashes

25 yd sprint

Mosey to benches

Step ups with brick press x 5

Brick Swings x 5

Box Jumps x 5

Merkins x 5

Recover Mosey to field

25 yd sprint

Lunge between the hashes

25 yd sprint

Mosey to benches

Step ups with brick press x 10

Brick Swings x 10

Box Jumps x 10

Merkins x 10

Recover Mosey to field

50 yd sprint

Lunge between the hashes

50 yd sprint

Mary

LBCs x 50

Low flutter x 20

Big Flutter x 20 OYO

LeMason x 15

Buttlefly Sit-ups – LOL

LBCs x 25

COT

Prayers for those co-workers of ours that have health issues

Thank you for brings us together to get stronger

T-shirt designs were discussed – nothing determined

Denaro has the Q on Tuesday

 

 

Trunchbull

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