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F3 | June 29, 2017

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Monday 3/20/17

  • When: 3/20/17
  • QIC: Compound W
  • The PAX: hot spot, smokey, Saban, turn paper, goose, shut in, wilbur, open out, Hermies, greasy monkey, franklin, puravita, michelob, chanticleer, nabisco, purgo, angry elf, pet sounds, Chappy, bartman missing a few - I believe there were 24 total


Warm up –

2 laps around the circle

SSH x 20 ,Good morning x 10, Imperial walker x 20

Mountain climbers – merkins x20 – plank hold

10 burpees

1 lap around the circle

Rock pile –

Mary? LBC x 20, American Hammer x20, 6 inch leg hold

Shoulder press – 10 merkins ,curls – 10 merkins,Triceps extension – 10 merkins – Repeato no merkins 2nd time

9 Burpees

Pseudo indian run to the front parking lot by the gate, groups of 4, broken up into fast and slow groups.

Front parking lot –

Mary? – WW2 x 10, Low slow flutter, freddy mercury

paint the lines -2 groups right side and left side – 10 merkins at the end of the lines and back

8 burpees

Mary? Box cutters, boat canoe, LBC

7 Burpees

Pseudo indian run to the parking lot by the tennis courts, groups of 4, broken up into fast and slow groups.

Mary? LBC, then 6 burpees, american hammer -5 burpees – more mary repeat down to 1 burpee

Pray requests –  Grease Monkeys co worker Holly and Sabans father

Compound W

Comments

  1. HotSpot

    We’ll call this “A high level overview” of what was done ;-)

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