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F3-Cleveland | November 13, 2018

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Breaksville Backblast 09.18.18

Seattle’s Best – Handbag joined us in the Gloom with his father (FNG).

Warm-up:

Mosey

SSH x 62

Turn and bounce x 16

Armcircles x 20

Cotton Pickers x 15

Mosey to guardrail

Incline Merkins x 20

Dips x 15

Mosey to field

The Thang:

Squat Press IC x 10

Sprint 100 yards, mosey back

Repeato counting down to 1 slow rep and a 10 yard sprint.

Mosey to benches

Step ups x 20

Merkin x 15

Wall sit/Air Presses x 20

Repeato

Mosey to Shovel Flag

Al Gores for 1 minute

Al Gores for 20 seconds

Mary

LBC x 40

Low flutters x 20

Suitcase sit ups x 14

Le Mason Twist x 20

Michael Phelps x 20 seconds

Superman – for song

COT

Named FNG – Knight Chef (Respect Respect)

Thanks to Handback for posting – safe travels and welcome back anytime you come home.

Keep those in our prayers that are struggling and help them find strength.

The Birthday convergence will be on Sept 29th.  EH others.

Trunchbull

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