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F3 MeCa | September 23, 2019

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RS 5th Birthday Bash

6 rolling stoners avoided the fartsack this morning to take on the Modified Fran and Plank EMOM.
Warm-up: mosey through HT parking lot with some intermittent back peddling and side shuffling followed by us circling up for a 12 count of SSH, IST, mountain climbers and Merkins.
The Thang:
Part A:21-15-9 Reps with 400M run between rounds

-KB Thruster

-KB Swing

-Merkin

Part B:

The Pax circle up and we alternate calling out our favorite KB exercise then all performed 20 reps in EMOM (every minute on the minute) fashion, any extra time in that 60 seconds was held in a plank of the pax choosing. Repeat for 16 minutes.

Moleskin:
Happy 5th Birthday to Rolling Stone!!

David Yount

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