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F3 The La Biblioteca
6/10/21 at 6:30 pmPAX:
Lonzo
Ponzi
Huckleberry
Chanel
Stalker
Lyman
2.0s
Black Spyder
Spider-Man
Brick
Mario
Shield
Rubble
Q: Red RyderF3 (Fitness, Fellowship and Faith)
Mission:
To plant, grow and serve small workout groups for the invigoration of male community leadership.Principles:
1. Free of charge
2. Open to all men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of TrustWARM UP STRETCH:
THANG:
20 arm circle
20 side straddle hops
20 merkins
20 side oblique crunches each side
20 squats
20 LBC’s
20 decline Merkins
20 should taps
20 high knees
20 Flutter kicks
20 calf raise
20 heel raises
20 dips
20 burpees
20 incline merkins
20 American Hammers
20 Alarm clocks
20 Alabama Ass Kickers
Lap around library and repeated routine
2xCOT
Chanel 6th
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