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F3 MeCa | August 19, 2019

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2019 Soft Start

  • When: 01/03/2019
  • QIC: Ranger
  • The PAX: Buckwheat, Oboe, Blind Date, Hammer, Bollywood, Avalanche


Disclaimer

It was excellent to have 6 men join me this morning for my first workout of 2019.  As promised, we immediately headed for cover.  Since most are in recovery mode after the holidays, I did not want to over do it for workout #1 for a few of us.    

Warm Up

  • Side Straddle Hop 
  • Cotton Pickers
  • Wind Mill
  • Imperial Storm Trooper

Build/Run a dry lap after each group

– 10 burpees
– 20 air squats
– 30 merkins
– 40 LBCs

Rapido at 50%.

People’s Chair with 25 air presses
Low plank 90 seconds

Mary

  • Dry Docks
  • Lunges
  • Low Dolly
  • Low Flutter
  • Pretzel Crunch

Announcements

Prayer

  • Be Thankful
  • Be Intentional
  • Make A Difference

Thanks for the opportunity to lead the group

 

Ranger
  • On January 3, 2019

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