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F3 | February 27, 2017

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Tuesday Block Work out

  • When: 1/10/17
  • QIC: Big DIF, Daisy
  • The PAX: Bobber, Spade, LFD, Kid Rock, Tugga, TC, Spicoli, Barter,


Warmup

  • Jumping Jacks x 20 in cadence
  • Imperial Walker X 20 in cadence
  • Third grade exercise x 10 in cadence

Block exercises First set x 15 first set x 10 Next Two Sets

  • Curls
  • Alternating Block Merkins
  • Overhead press
  • Triceps press
  • Wide Decline block Merkins
  • Kettle Bells

Mosey to the field
Lunges half way across Bear Crawl the rest 5 burpies
Lunges half way across Karaoke the rest 5 burpies

Mosey to the Pull Up Bar Break into groups

Group 1
Pull-ups x 20
Merkins or Flutter KicksDora with 5 Burpees at the top.
Group 2
Dora with 5 Burpees at the top.

Daisy Takes over:

 

Jed Wiseman

Comments

  1. Anthony Leopper

    Welcome FNG’s Vespa & Miyagi!

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