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F3 MeCa | March 23, 2019

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Stone Cold

  • When: 12/19/18
  • QIC: Phantom
  • The PAX: Grinder, Blacksheep, Sparky, Greek, Phantom


The biggest thing that came out of our workout today was to be kind to people.  You never know what they’re going through day to day.

Warm up:  

SSH x 15

Wind Mill x 10

CP x 10

Merkin x 10

Workout:

Pick up Stones near sidewalk

Sets of 25 single count followed by a run to clubhouse

Shoulder press

Curls

Squat

Tricep Extension

Chest press

Lunges 10 each leg

Jailhouse merkins – 10, 9, 8…1

Run to wall for 3 rounds of people’s chair with shoulder press, side raise and front raise.  Merkins and LBC / Low Flutter in between

Run towards Mary 

Jailhouse Merkins – 1, 2, 3…10

Mary:

LBC x 15

Box cutter x 10

Pretzel crunch x 10

Squirm x 20

Phantom

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