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F3 MeCa | April 15, 2021

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Swingless Bells

  • When: 01/11/21
  • QIC: Grassy Knoll
  • The PAX: Yellow Cake, Overdrive, Honey Do, Love Boat, Buck


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 Single leg dead lift, Thruster, Side lunge

Repeat with Plank and drag the bell across, American Hammer, Chest Press

Repeat with Goblet Squat, Mercan, Deadlift

Mary:

None, out of time.

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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