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F3 MeCa | April 20, 2021

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Fall is coming….but its not here yet!

  • When: 09/25/18
  • QIC: Motown
  • The PAX: Father Mulkahey, Baby Face, Brutus, Deuce, Thick Burger, Big Tuna, Motown


Nice cool and comfortable morning for a Beatdown!

THE WARMUP

Deep side lunges IC x 10 each side

Hamstrings stretches (cotton Pickers) IC x 10

Downward Upward dogs IC x 10

Back extension (Superman’s) IC x 10

 

THE THANG

Mosey over to soccer field……

20 jump squats

20 jumping jacks

then a run across the soccer field then repeats……..

10 Merkins + jab + cross

20 combos squats + jab + cross

20 WWII + jab + cross

20 count plank hold

20 count leg raise plank ( LH, RH)

20 count side planks (each side)

THE MARY

A run around the soccer field…

speed round

5 Merkins, 5 LBC’S repeat until time called

 

 

Motown
  • On September 25, 2018

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