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F3 MeCa | May 22, 2019

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Happy 5 Year Anniversary- F3Tradition

  • When: 03/04/2019
  • QIC: Guinness
  • The PAX: FedEx, Sterling, R2D2, Titan, Dutch, Hotwheels, Man Down, Guinness,


7 celebrated Tradition’s 5 Year Anniversary with a Kettle Bell Beatdown. This was it:

Warmorama
Side Straddle Hop x15IC
Wind Mills x10IC
Cotton Pickers x10IC
Low Slow Squat x15IC
Plank Jacks x15IC
Mountain Climbers x15IC
Merckens x15IC

KB Swings x20
Overhead Press x20
Squat High Pulls x20
Extenions x20
Lawnmower pulls x10 each arm

Figure 8 launch walks

Curls x20

Kettle bell forward plank walks

Shawshank‘s x10
Bench press x20
Skull crushers x20

Overhead press walk x20

Pull-ups x10
Dips x10 or 20

KB Swings x15
Squat High Pulls x15
Extenions x25
Lawnmower pulls x8 each hand

Chin-ups x20
Dips x10 or 20

Figure 8 Forward Lunge walks

Shawshank‘s x10
Bench Press x15
Skull crushers x15

Curl walk

Kettle bell step up x10 each leg
KB Dips x20
Incline Merkens x10IC
Derkens x10IC
Kettle bell step up x 5 each leg
KB Dips x10IC
Incline Merkens x5IC
Derkens x5IC

Kettle bell flutter Kicks x10IC
KB Russian Twists x10IC
Homer to Marge
Plank x1 minute 30 seconds

John Reilly
Steve Baker

Sent from my iPhone

Guinness

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