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F3 Black Swamp | June 20, 2024

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La Biblioteca (Maumee Library)

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Date/Time
Date(s) - 10/21/2021
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. Lonzo

    PAX: Black Spider (2.0), Dingy, Huckleberry, Spider-Man (2.0), Everest, Heisenberg, Lonzo-Q
    Warmups
    Michael Phelps
    Arm circles
    Jack webs to 10 Merkins and 40 Air Press’s
    Motivators
    The Thang
    Stations
    1) 10sandbag toss over burpees
    Or 20 burpees moves once these are complete everyone switches stations
    2) Battle ropes
    3) Lt. Dans
    4) Big Boi Situps
    5) Bonnie Blairs
    6) Dips
    When pax complete all rounds, run a lap together.
    Round 2 same as above but the following were changed,
    3) Squats
    4) Flutterkicks
    6) Curls
    Finish the last few minutes with exercise cube
    COT, COR, NOR, Heisenberg was our 6
    Closed with announcements and a short prayer.

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