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F3 MeCa | April 13, 2021

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Lift things up, put things down, and occasionally swing them

  • When: 12/21/20
  • QIC: Grassy Knoll
  • The PAX: Re-run, OTTO, Overdrive, Timeout, Yellow Cake, Pharaoh, Honey Do


The PAX: Re-run, Otto, Overdrive, Timeout, Yellow Cake, Pharaoh, Honey Do

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Workout

In the parking lot, starting at the sidewalk do Triceps extension/overhead press/Curl,  20/25/30, moving to the next road of parking spots each time.  Repeat 3, no 4 times for those over achievers, reducing the count by 5

Repeat but with weighted Flutter/American Hammer/Weighted Squat

Repeat with Mercan/One Leg dead lift/Chest press

Repeat with Swings/Flutter/Curl

Mary:

1 min Abs without Habs

Count-off and Name-a-rama

 

As always stay safe, keep your distance at the workout and in public.

Josh Noll

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