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F3-Cleveland | November 13, 2018

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10.04.18 Breaksville Backblast

  • When: 10/04/2018
  • QIC: Donut
  • The PAX: Voulez Vous, Mayor Flip, Denaro, Trunchbull, Donut, Haskell, Bedpan, Lazarus


8 PAX met in the gloom, 

Warm-up:

Mosey with high knees and buttkickers to stadium

SSH IC x 20

Arm Circles IC x20 front and x20 back

Tappy Taps IC x15

Franken Walks IC x12

Mosey to field 

The Thang:

Sprint 10 yards, Merkins IC x10, mosey back

Sprint 20 yards, Burpees OYO x10, mosey back

Sprint 30 yards, Squats IC x10, mosey back

Sprint 40 yards, Le Dip IC x10, mosey back

Sprint 50 yards, Step-ups OYO x16, mosey back

Sprint 60 yards, Le Dip IC x10, mosey back

Sprint 70 yards, Squats IC x10, mosey back

Sprint 80 yards, Burpees OYO x10, mosey back

Sprint 90 yards, Merkins IC x10, mosey back

Sprint 100 yards, mosey back

Leg throw-downs in endzone OYO. 

Running end zone bleachers single file x3

Repeato minus the Sprints

Mosey in parking lot, taking the long way to Shovel Flag

Mary:

LBC IC x20

Low flutters IC x20

Mountain Climbers IC x15

Le Mason Twist IC x20

Repeato LBCs IC x15

Plank together until 6:15

COT: 

Prayers for Haskell’s brother undergoing medical procedure

T-shirt designs discussed but nothing determined.  

Workout happening Saturday from 7-7:45 

Pete Honsberger

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