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F3 MeCa | April 20, 2021

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After 35 you get to count backwards. So really it’s 32. I’m good at math!

For YHC’s 36th birthday beatdown, 3 men joined up for a workout themed after the number 36. 36 reps, 36 reps in cadence, 36 seconds…. Here’s what we did:

Warmorama

SSH x 36

Penny Picker x 6
Windmill x 6
Low Slow Squat x 6
Mountain Climbers x 6
Merkins x 6
(total of 36 reps… didn’t want Warmorama to last half the beatdown!)

The Thang:

Carry bells to the portico so YHC’s phone doesn’t get rained on or sit in puddles on the ground.

KB Swing x 36
Sumo Squat High Pull x 36
Curl to Press x 18 (in cadence, double count)
— break for joining a Frostbite Fury (5 burpees, 25 squats, 25 Freddy Mercuries) —
Curl to Press x 18 (in cadence, double count)

— Tabata — 36 seconds on, 15 seconds off

Tabata 1:
Alternating Clean & Press
(6 sets)

Freddy Mercury x 18 (in cadence, double count)

Tabata 2:
KB Swing
(6 sets)

LBC x 18 (in cadence, double count)

Tabata 3:
Goblet Squat Shoulder Press
(6 sets)

WWII Sit Ups x 36

Tabata 4:
Curl to Press
(6 sets)

On your 6:
Chest Press x 6 (in cadence, double count)
Lat Pullover x 6 (in cadence, double count)
Skull Crusher x 6 (in cadence, double count)
Repeato

36 second plank

King Louie

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