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F3 MeCa | April 15, 2021

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New Week New Goals

  • When: 12/28/20
  • QIC: Grassy Knoll
  • The PAX: Re-run, Otto, Overdrive, Timeout, Porto, Honey Do, Love Boat


 

WARM-UP

SSH

IST

Penny Pickers

Arm Circle

Michael Phelps

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 for 4 total rounds, taking off 5 for the reps each round, last round is 5/10/15

Repeat but with weighted Flutter/American Hammer/Weighted Squat

Repeat with Plank and drag the bell across/Upright row/Chest Press

Repeat with Swing/Flutter/Tricept Extension

Mary:

30 LBC OYO

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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