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F3-Cleveland | November 13, 2018

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Backblast – F3 Breaksville “The Mill” 10.13.18

  • When: 10/13/18
  • QIC: Trunchbull, Mayor Flip
  • The PAX: Trunchbull, Mayor Flip, Voulez Vous, Gatsby, Brownbelt, Bedpan, Flamingo, Donut, V-Neck, Blue, FNG Lance (Tap out)


11 PAX were met by cold temperatures, a light mist, and an FNG at our Breaksville AO.  Trunchbull gave the disclaimer, and they were off.

Warm-up:

SSH x 52

Turn and bounce x 16

Tappy taps x 15

Arm circles x 40

Imperial Walkers x 15

The Thang:

Escalator: start with 10 reps of an exercise.  Do a different exercise, but build reps by 10.

Bench jumps OYO x 10

Burpees OYO x 20

Merkins OYO x 30

Step-ups OYO x 40

Bear Crawl – 50 yards

Air Squats IC x 60

Plank – IC – 70 count

LBC’s OYO x 80

Lunge Walk – 90 yards

Sprint 100 yards

Mayor Flip Takes the Q – Football leap frog

Partner one runs route, other partner throws pass, next partner up for route.  Continue the length of field.  *10 merkin penalty for a dropped pass.

200 yard sprint

Repeato

Mosey to Mary

Crunch frog IC x 30

Le Mason Twist IC x 40

Homer to Marge IC x 30

LBC’s IC x 40

COT

FNG Lance named Tap out.  Welcome, Tap out!

“The Mill” Shovel Flag is for Saturdays.  Extra accountability.

Prayers go to the children.  As they face their struggles, please give them the strength and support to grow.

2nd F – Coffeeteria followed at Joe Maxx in downtown Brecksville.

Great seeing everyone!

Donut has Q on Tuesday.

Trunchbull

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