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F3 MeCa | April 15, 2021

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Things I Learned in Granite Falls

  • When: 12/29/20
  • QIC: Grandmaster
  • The PAX: ChickenStrip, Cupid, Hurdle, Loafer,


5 burly men gathered in the lower level of the parking deck with weight in hand to get a little stronger. Some of them were even on time.  Tuesdays call for lifting somewhat heavy things and today was no different. Here’s how it went.

WARMORAMA:

SSH x20 IC, ISTs x15 IC, BSNs x10 IC, Arm Circles

The THANG:

45s/15s Tabata style for 8 minutes each round.

Round 1: Right arm curl, left arm curl, right arm skull crusher, left arm skull crusher, repeato

Round 2: Right leg lunge, left leg lunge, goblet squat, kettle bell swing, repeato

Round 3: Right lat fly, left lat fly, right shoulder press, left shoulder press, repeato

Round 4: (Picked up in Granite Falls) Itsy Bitsy Spider, Wonder Bras, Mayweather’s, Ali’s, repeato

Round 5: Right pretzel crunch, left pretzel crunch, LBCs, low flutter, repeato

COT: Prayers for FireChicken’s family,

As always, it was pleasure gentlemen. Sta

In HIS Service,

Grandmaster

Grandmaster

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