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F3 MeCa | March 8, 2021

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Beautiful Dry “Brisk” block-free day

  • When: 02/17/21
  • QIC: Grassy Knoll
  • The PAX: Overdrive, Love Boat, Uecker, Yellow Cake, Talladega, Habs, Porto


WARM-UP

SSH

Windmill

IST

Penny Pickers

Arm Circle

Workout

While doing a lap around the parking lot ~.2 mile, each corner has exercise

25 LBC, RBC, Pretzel Crunch, Low Flutter

Complete 2 laps, thus doing each exercise twice

Go to the wall by the fields

Balls to the walls with shoulder taps, 10:1 ladder with Mercans at the ticket booth

Move to the 1st overhang, people’s chair 60 seconds, 10 secs off, twice

Move to the courtyard 30 Step-ups/Squats/Lunge, do a lap outside the loop, repeat doing 20

Mary:

1 min Abs

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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