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F3-Cleveland | November 15, 2018

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10.16.18 Breaksville Backblast

  • When: 10/16/2018
  • QIC: Donut
  • The PAX: Mayor Flip, Denaro, Trunchbull, Donut, Bedpan, Lazarus, V-Neck, Quattro, McDuck, El Chapo, Tap Out, FNG Ryan (Cochran), appearance from Haskell at beginning


12 PAX met in the gloom, 

Warm-up:

Mosey thru parking lot down towards elementary school building, stopped before the rough terrain for warmups. Mosey halfway back to cars to pick up FNG. 

SSH IC x15

Franken Walks IC x10

Tappy Taps IC x15

Arm Circles IC x20 front and x20 back

Turn and Bounce IC x12

Hammy stretch countdown from 10

Mosey to elementary playground/parking lot. 

The Thang:

Mosey up hill to building and back

Hang from playground bars IC x20

Hanging Leg Lifts IC x10

Pull-ups OYO x10

Sprint up hill to building and mosey back

Bench step-ups OYO x20

Le Dip IC x10

Squats IC x10

Apollo Creed Burpees OYO x6

Sprint up hill to building and mosey back

Hang from playground bars IC x20

Hanging Leg Lifts IC x8

Pull-ups OYO x8

Backpedal up to building and mosey back

Bench step-ups OYO x16

Le Dip IC x10

Squats IC x10

Burpees OYO x6

Merkins IC x10

Recover on back countdown from 10

Plank hold countdown from 30 

Merkins IC x10

Sprint up hill to building then mosey back up to shovel flag

Mary:

LBC IC x20

Low flutters IC x20

Mountain Climbers IC x20

Le Mason Twist IC x10

Plank countdown from 30

Homer to Marge 

COT: 

Prayers for Mayor Flip’s godmother Mary, and FNG Ryan’s friend & family

Loved the big turnout and thanks to V-Neck for bringing another FNG.

Pete Honsberger

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