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Beat the Heat at the Commons
7/7/2020
CommonsPAX: Chanel, Tupac, FNG Slugger, OK, Shawshank, Hannibal, Dr. Banana, Charmin
QIC: ChubbsWarm up: 21 SSH’s, 10 arm circles front and back, 10 hip rotations each leg, 10 leg swings each leg
The Thang: Station work, do the first exercise and move to the next station. Then 2nd exercise and move…
Station 1 – Broad jump to fountain before starting with exercise 1.
1. 40 LBC’s
2. 20 Superman’s
3. 20 Shoulder tap planks
4. 20 Heels to Heaven
Lunge to station 2
Station 2
1. 20 Decline merkins
2. 40 dips
3. 20 Hand release merkins
4. 20 Carolina dry docks
Jog to station 3
Station 3
1. 40 Sumo squats
2. 20 Kick squats
3. 20 one leg squats
4. 20 jumps squats
Carioca back to station 1Cool down: Toe touch, chest stretch, runners pose, lat stretch
COR, NOR, the six – Hannibal shared what F3 has meant to him and his journey to 200 posts, FNG Slugger – in Perrysburg on business from Louisville and Tupac EH’d him at Starbucks that afternoon, announcements and prayer.
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