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F3 Black Swamp | July 19, 2024

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Field Of Dreams (Rolf Park)

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Date/Time
Date(s) - 05/27/2020
5:30 am - 6:15 am

Site Q - Woodstock

Location
Rolf Park

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  1. Woodstock

    Mile high and his freaking 2-5 lb weight workouts…

    Pax: Ringo, Barretta, Popeyes, Woodstock, Bourbon, Mercy, dropout, lonzo, meatloaf, Lavarr Raven, Mile High (Q)

    QiC: Mile High

    3 rounds (25, 30, then 35), cadence, holding tiny weights the whole time:
    toe taps
    shoulder press
    Ssh (4 count)
    Arm circles (front and back)
    Chain breakers
    Side kicks (2is 1)
    Tricep extensions
    4 count shoulder taps

    After doing each round we ran 1/3 mile.

    Cot.

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