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F3 MeCa | November 18, 2018

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Partner up

  • When: 02/13/18
  • QIC: 2 Step
  • The PAX: Tarheel, School Bus, Laser, Turf n Turf, Bronco, Liger


Today was a nice 43 degree day and a perfect day for some partner work out. ┬áHere’s how it went down:

Warmarama:
SSH X 20 IC
Slow Windmill X 20 IC
IST X 20 IC
Mountain Climbers x 20 IC

The THANG:
Part 1
Pax pair up for partner carries with partner Merkin ladders
partner derkins x 10 each
P1 carries P2 up the parking lot (about 60 yards)
partner derkins x 10 each
P2 carries P1 down the parking lot
rinse and repeat on the follow rep ladder 10/10, 15/15,

Part 2
Mosey across the street
pax partner up for quadraphilia. Partner 1 runs up hill backwards while partner 2 does WWll sit-ups till they have a total of 100. Switch off at bottom of hill.

Part 3
Stay partnered up for quadraphilia. Partner 1 runs backwards up hill while partner 2 is doing air squats for a team total of 200. Switch off at bottom of hill

Mosey back to parking lot

Partner runs to opposite ends of parking lot and when you meet back in the middle, do 10 Merkins each. repeat 5X

MARY
Reverse Crunches x 10 IC
Low Flutter X 10 IC
Rosalita x 10 IC
Pretzel Crunch x 10 IC

Namarama

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BOM

2 Step
  • On February 13, 2018

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