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F3 | January 22, 2017

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Mini Murph

Warm O Rama

Sungods (unwind)

Sealclaps

T-claps

Jog in place

Windmills Abe Vagodo style

One Foot Quad Flex

Mosey To Track  Covered in snow!

Start at pull up bar

5 Pullups

10 Pushups

15 Air Squats

10  Burpees

Jog 1/2 Lap to other pull up bars and repeat for 8 sets added 1 more lap to make it 9 laps.

Mosey back to flag for Mary

10 Homer to Marge

15 Crunchy Frogs

20 Box cutters

25 Plank with arm raises

COT

Psalm 3,4  When I am afraid I will put my trust in you. In God, whose word I praise. In God I trust and am not afraid.What can mere mortals do to me?

19 degrees and we still sweated running through the snow and ice.

Lace

Tater BTown

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