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Welcome
F3 Mission & Core Principles
PAX: Rudy, Lonzo, Thai Guy, Charlotte, Runt, Wipers, Lyman (QIC)Notes: 19 degrees with a steady chilly wind.
Warmup: 25 Side Straddle Hops in cadence. 20 Merkins in cadence.
The Thang: Elevens
Cones approximately 30yrds apart.
10 Manmakers at one end, Lunge walk to the other end.
1 Kettlebell Swing, rifle carry back to start.
Run a lap around the theater.
9 Manmakers, Lunge walk
2 Kettlebell Swings, rifle carry back
Run around theater.
Continue to 1 Manmaker, 10 Kettlebell SwingsAs a “cool down,” we did 8 rounds of ab work. Each pax choose an exercise, which we did on a 45sec Tabata timer with 5 sec rest.
Countorama (7)
Name-o-rama
Rudy was the Six
Announcements
Ended in Prayer.Thank to all who came out. Honored to lead today!
Lyman
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