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F3 MeCa | June 20, 2019

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Burpee Broad Jump Beatdown

  • When: 01/10/19
  • QIC: 2 Step
  • The PAX: The Farm, Blow Out, R2D2


Warm-o-rama: Side Straddle Hops, Imperial Storm Troopers, Windmills, Merkins, Mountain Climbers, Air Squats

The Thang: start at the entrance

  • 5 Burpee Broad Jumps
  • Mosey to the first curb
  • 10 WW II Situps
  • Mosey to the 2nd curb
  • 15 Merkins
  • Mosey to the 3 curb
  • 20 Little Baby Crunches
  • Sprint to the end of parking lot and back to the beginning and repeat 2 x
  • 5 Burpee Broad Jumps
  • Mosey to 1st curb
  • 10 Big Boy Situps
  • Mosey to 2nd curb
  • 15 Carolina Dry Docks
  • Mosey to the 3rd Curb
  • 20 Freddie Murkuries
  • Sprint back to the beginning and repeat 2 x

Mosey to the rock pile to pick a challenging rock for a little Armarama

Circle up for

Curls X 20 OYO

Overhead press X 20 OYO

Chest Press X 20 OYO

Mosey back to shovel flag for Mary:

Low Flutter x 20 IC

Low Dolly x 20 IC

Pretzel Crunch x 10 IC. Each leg

2 Step
  • On January 11, 2019

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