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F3 | June 27, 2017

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Core Bells

  • When: 04/21/17
  • QIC: Clueless
  • The PAX: Turbine, BearClaw, TeenWolf, Clueless

4 F3 Faithful got their fill of continuous kb coordination movement today at the #SRP. With no plan in place 30 minutes before 5:30, YHC threw some combo moves onto the #Weinke for a full body attack w/ the core in focus.

Warmorama – SSH IC x10, IST IC x10, Windmill IC x10, Merican IC x10

Thang (3 sets – 10, 10, 8 reps respectively):

  • Clean & Press
  • Full Ab Up w/ Press to Sky
  • Outhouse Curls
  • Bridge Position one arm Chest Press
  • Crunch w/ Chest Press at bottom
  • Lunge Forward/Lunge Backward
  • Merican w/ Side Row
  • Squat w/ Press
  • Plank Jump back w/ Upright Row

COT – Special prayers for @Turbine’s niece.


  1. Thanks for allowing me to lead this morning.
  2. @Turbine was ready for the sub 20 degree weather from two months ago… or was cutting weight for his next wrestling match.
  3. @TeenWolf and @BearClaw were pushing strong!

Keep pushing – Clueless


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