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F3 MeCa | July 19, 2019

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Drury KBs

  • When: 04/05/19
  • QIC: Sid Vicious
  • The PAX: Ito, Practice, SS Minnow, Clueless, Photon, Sid Vicious


6 of Harrisburgs finest came out to lift some heavy objects under Stallings Shelter.  T Claps to Clueless for busting out the Polka/Mariachi country music.  That helped us get through the last few sets.  The work out went something like this.

Warm-ups:

  1. Butt Kickers
  2. High Knees
  3. Ball Kicks
  4. Arm Circles

The Thang:

We did a reverse ladder, started with 10 reps down to 4

(10, 9, 8, 7, 6, 5,4)

  1. KB Single Arm Overhead Press (L)/(R)
  2. KB Swing
  3. KB Deadlift
  4. Outhouse Curls
  5. KB Goblet Squats
  6. KB Figure 8’s
  7. Lying KB Single arm chest press (L)/(R)
  8. Lying Skull Crushers

In between the ladder sets…

  1. Air Squats X 10
  2. Picnic Table Dips X 10

Mary:

WWII sit ups X 10

Moleskin:

  • Thanks for the opportunity to lead, I’ve been slack the last month.
  • Great work by the Pax!!!
  • Prayers up to @Clueless nephew Davis…
  • Life is short play hard

 

 

Sid Vicious

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