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F3 MeCa | May 10, 2021

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No Burpee Wednesday

  • When: 08/19/20
  • QIC: Grassy Knoll
  • The PAX: Loveboat, Uecker, SS Minnow, Greenwave, Pharoah, YellowCake, Grassy Knoll, Dial-up, Talladega, Habs, plus 1 more


WARM-UP

Short Mosey

SSH

IST

Windmill

Penny Pickers

Merkins

Workout

Get our blocks and head to the stairs

10-10 ladder of weighted squats and Merkins (in the overgrown field) with the stairs in-between

Wall sit for 45 sec alternates with Ball to the wall, 3 times.  Last time doing wall sit 10 shoulder press with the blocks

Farmer carry/Overhead carry block to the courtyard

Step-up/Curls 20 – Walk around courtyard with block, 15 – walk around courtyard

Return blocks and Mary at the ticket office

MARY

Abs with Habs

Count-off and Name-a-rama

Josh Noll

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