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F3-Cleveland | December 18, 2018

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12.06.2018 Breaksville Backblast

  • When: 12/06/18
  • QIC: Donut
  • The PAX: Mayor Flip, Donut, 6-String, Monty, Voulez Vous, Trunchbull


6 PAX met in the gloom, 

Warm-up:

Mosey thru parking toward elementary school.

SSH IC x15

Tappy Taps IC x10

Quad stretch countdown from 10 (left and right legs)

Hammy stretch countdown from 10

Arm circles front and back x10 each

Turn and Bounce IC x10

Squats IC x10

Mosey the loop down Mill Road, up Rt. 21, down Stadium Drive to Pop’s Hill and back thru woods to shovel flag for Mary.

The Thang:

Merkins IC x10

Mosey

Mountain Climbers IC x10

Squats OYO x10

Mosey

Step-ups OYO x8 each leg

Merkins IC x10

Mosey

Sprint up 21 hill

Lunge thru parking lot

Mosey

Burpees OYO x10

Mosey

Le Dip IC x10

Mosey up Pop’s Hill

Air Presses IC x20

Mosey to Mary

Mary:

Situps IC x15

Le Mason Twist IC x10

Supermans 10 seconds each X5

LBC IC x20

COT: 

Prayers for Mr. Coleman and the Coleman family. Great work fellas. 

Pete Honsberger

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