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F3 MeCa | May 15, 2021

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160 Proof Kettlebell Sandwich on Ciabatta Bread

  • When: 07/01/16
  • QIC: Tough Skins
  • The PAX: High Chair (WD), Blue Crush, Chum, Capri, Tough Skins (QIC)


5 men posted this AM for a mixed bag of past back blast served ciabatta style

Capri Lap

  • SSH (20x)
  • Hey… there’s Capri!
  • 2 Handed KB Swings (20 OYO)
  • IW (10x)
  • 2 Handed KB Swings (20 OYO)
  • Happy Appys (10x)
  • 2 Handed KB Swings (20 OYO)
  • Man Merkins (5x)
  • 2 Handed KB Swings (20 OYO)

Tha Thang

Time for some 11’s

  • Start at the edge of BB Court with 1 Upright Row – mosey to Capri Wagon for 10 Squats – mosey back
  • Repeat with 2 Upright Rows and 9 Squat, 3 and 8, etc.
  • End with 2 Handed KB Swings (20 OYO)

Who likes Ciabatta Bread?  We all do… or at least did.

  • Stations Ciabatta style 40 sec. of posted exercise, 20 sec. or rest and rotate
  • Alternating Swings
  • Shoulder Press Left
  • Shoulder Press Right
  • Lawn Mower Left
  • Lawn Mower Right
  • Crusher Squats
  • Slam Ball
  • Tricep Extension

But wait… there’s more

  • 2 Handed Swings (20 OYO)
  • Upright Rows (20 OYO)
  • 2 Handed Swings (20 OYO)
  • WWII Situps (20 OYO)
  • 2 Handed Swings (20 OYO)

Bell Mary

  • Rosalita
  • Dolly
  • Banana boat and Superman

NMM

  • Great work by all today.  This one should sneak up on you!
  • Thanks Capri for the takeout today.  Please keep Flashdance and his wife in your prayers.
  • YHC thinks High Chair learned the lesson of KB selection this AM.  Choosing wisely makes a big difference.
  • Let those 160 swings set in gentlemen and hope to see you tomorrow AM @ The Vet.
  • Don’t forget Clean Eating week starts this Sunday!
Tough Skins

Comments

  1. Tough Skins

    Sound off if I missed anything.

  2. Great sweatfest this morning!

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