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F3 Black Swamp | July 13, 2024

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The Smokehouse in Grand Rapids

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Date/Time
Date(s) - 02/13/2021
6:45 am - 7:45 am

Site Q - Smoky

Location
The Smokehouse

Categories


Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.

Smokehouse

Comments

  1. Lonzo

    PAX: Hannibal, Crackshot, Lonzo-Q
    Warm up Huck’s version of Motivators led by Hannibal and Windmills
    THE THANG:
    10ish MINUTE ROUNDS 13 REPS OF EACH
    Round 1
    • SUPER U HAULS (curl, press out, press @ 45° angle)
    • LT. DAN’S
    • MERKINS
    RUN TO STREET LIGHT

    Round 2
    • ABSOLUTIONS
    • KETTLE BELL SWINGS
    • SQUATS W/ BLOCK

    RUN TO STREET LIGHT
    Round 3
    • CURLS
    • BLOCK PRESS
    • MERKINS
    • CALF RAISES WITH BLOCK
    RUN TO STREET LIGHT
    REPEATO

    SEXERCISES Completed each 2X
    1 MINUTE ON 20 Sec Break
    MONKEY HUMPERS
    PICKLE POUNDERS
    CRAB HUMPERS
    HELLO DOLLIES

    COT
    Crackshot was the six.
    Closed with a prayer.

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