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F3 MeCa | April 15, 2021

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4 corners 4 men

  • When: 04/07/21
  • QIC: Grassy Knoll
  • The PAX: Habs, Talladega, Love Boat


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 Squat, RBC, Lunge, Low Dolly

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 other wall

People’s Chair 60 sec, 10 mercan, People’s chair with air press in cadence, 20

Move to the courtyard 50 Step-up/Dip/Mercan/Squat

Mary:

10 count LBC

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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