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F3 MeCa | April 15, 2021

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Sunny and 70 (somewhere)

  • When: 02/01/21
  • QIC: Grassy Knoll
  • The PAX: Yellow Cake, Pharaoh, Honey Do, Love Boat, Porto


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, 10/15/20, moving to the next road of parking spots each time.  Repeat for 3 total rounds, adding 5 for the reps each round, last round is 20/25/30

Repeat but with Single leg dead lift, Thruster, lunge

Repeat with Plank and drag the bell across, Weighted Flutter, Chest Press

Repeat with Goblet Squat, Mercan, Deadlift

Repeat with Swing, American Hammer, Side Lunge (just 2 rds)

Mary:

Just 1 minute of stretching

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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