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F3-Cleveland | January 21, 2019

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Breaksville Saturday at the Mill 12.9.18 Backblast

  • When: 12/08/19
  • QIC: Truchbull
  • The PAX: Trunchbull, Donut, Six String, Gatsby, Mayor Flip


5 PAX arrived with no watch.  Gatsby declared that the sun rose at 7:39 am, so when we saw the sun, we would head to Mary.

Warm-up:

Zig-zag mosey around parking lot

Turn and bounce IC x 14

Tappy Taps IC x 15

Arm Circles IC x 20 (forward and back)

Zombie Walks IC x 20

SSH IC x 50

The Thang:

The Gross Mile:  A gross is a unit of measurement of 144 items.  12×12=144.  Twelve Exercises of twelve reps each.  To add some excitement, we added a mile to the whole thing.

Exercises – All with coupon unless a *

Squats IC x 12 (Sprint 120 yards)

Shoulder Press IC x 12 (Sprint 120 yard)

Chest Press IC x 12 (Repeato x 3 – no rest)

SSH* IC x 12

Bent Over Row IC x 12 (Hold 12 count – repeato)

Kettlebell Swing IC x 12

Jump Squat OYO x 12

Curls IC x 12

Curl/Squat/Press/Squat IC x 6

Hand Release Merkins* IC x 12

Burpees* IC x 12

Mosey to Shovel Flag (Check time)

Al Gore – 24 count

Air Squat IC x 12

Al Gore – 24 count

Air Squat IC x 12

Mary

LBC IC x 40

Flutter Kicks IC x 16

Low flutter IC x 30

Suit Case Sit up IC x 20

Prayer to those PAX that are recovering for illness.  We look forward to them coming back stronger to push us to get better.

Who has the Q on Tuesday?

Trunchbull

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