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F3-Cleveland | November 15, 2018

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10.02.18 Breaksville Backblast

  • When: 10/02/18
  • QIC: Trunchbull
  • The PAX: Trunchbull, Mayor Flip, Haskell, Flamingo, Donut, Bed Pan, Lazarus


7 PAX met in the Gloom not quite fully recovered from the Birthday Beatdown,

Warm-up:

Long Mosey to Field

SSH IC x 60

Turn and bounce IC x 16

Franken Walks IC x 12

Tappy Tappies IC x 12

Arm Circles Forward and Back IC x 40

The Thang:

Figure 8

Bear crawl 25 yards

Side bear crawl across field

Bear crawl 25 yards

Side bear crawl across field

Backward Bear Crawl 25 yards

Recover to Blocks

Block Chest Press IC x 40 – hold top for 20 sec – hold inch off chest for 20 seconds – Repeat decreasing by 10 each time

Bent over row IC x 20

Curls IC x 10

Lunge walk with Block – 10 yards and back

Walk with block overhead – 50 yards and back

Bent over row IC x 20

Curls IC x 10

Indian Run one lap

Kettlebell swings OYO AMRAMP

Mosey to benches

Dips IC x 30

People’s Chair Air Presses IC x 50

Repeato

Mosey to Mary

LBC’s IC x 50

Flutter Kicks OYO x 12

Low Flutter IC x 20

Le Mason Twist IC x 15

Suitcase Sit-ups IC x 15

Michael Phelps – 45 seconds

COT

Prayers to Haskell’s wife’s friend and aunt and they battle medical conditions.

Happy Birthday to Haskell’s wife

Saturdays are now a thing.  0700-0745 at the same location.  Hope to see you all there.

 

Trunchbull

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