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F3 Black Swamp | July 19, 2024

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La Biblioteca (Maumee Library)

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Date/Time
Date(s) - 02/11/2021
6:30 pm - 7:15 pm

Site Q - Chanel

Location
La Biblioteca

Categories


We won’t be combing over the card catalog Thursday evenings in Maumee. We will be getting work done at our newest beatdown location La Biblioteca!

La Biblioteca

Comments

  1. Dave “Flo” Walbom

    Elevenses Beatdown

    Welcome
    Mission
    Principles

    Pax
    Ponzi
    Doubtfire
    Moana
    Shawshank
    Mr Free Time
    Stalker
    Huckleberry
    Flo (Q)

    Cor 8

    Warmup
    SSH
    Windmill
    Arm Circles

    The thang
    Six stations
    Imperial/ LBC
    Rows/Curls
    Squats/Lunges
    Flutter Kicks/Hammers
    Swings/Deadlifts
    Merkins/Dips

    First exercise 10 reps second exercise 1 rep
    20 yard shuttle run
    9 reps/2 reps
    Shuttle run
    8 reps/3 reps
    Etc.

    Change station
    Same rep counts
    Etc

    Cor
    Nor
    Six was Mr Free Time
    Announcements
    Cot

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