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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) - 01/13/2022
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

    Dutch-less Double Dip BB

    Welcome
    One FNG
    Mission
    Principles

    Pax
    Stalker
    Everest
    Charlotte
    Huckleberry
    Coors (FNG)
    Lonzo
    Spiderman
    Black Spider
    Flo (Q)

    Warmup
    SSH
    Windmills
    Arm Circles

    The Thang
    Five double sets of exercises
    40 sec on 20 sec recovery

    Swings/Squats
    Merkins/Rows
    Flutter Kicks/Hammers
    Press/Curls
    Lunges/Calf Raises

    Three sets of each pair then run a lap around the building

    COR
    NOR
    Six was Lonzo
    Announcements
    COT

    Honored to lead!

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