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F3 MeCa | December 12, 2018

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Cinder-block Party

  • When: 12/05/18
  • QIC: Phantom
  • The PAX: Sparky, Grinder, Churchhill, Kilowatt, Kumquat, Phantom


Warm up:

SSH x 15

IST x 10

WM x 10

Merkin x 10

Arm Circles x 16

Workout:

P1 Chest Press w/ Blocks, P2 Run x 300

P1 Farmers Walk, P2 Squats – 3 Rounds

P1 Merkin on Block, P2 Run – 3 Rounds

Run to wall

People Chair/shoulder press x 20

LBC x 15

People Chair/Shoulder side raise

WWII x 10

People Chair/Shoulder front raise

Merkin x 10

Mary:

Low Flutter x 15

Box Cutter x 10

Pretzel Crunch x 10

Plank 1 minute

 

 

Phantom

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