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F3 Black Swamp | June 20, 2024

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The Smokehouse in Grand Rapids

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Date/Time
Date(s) - 12/11/2021
6:45 am - 7:45 am

Site Q - Smokey

Location
The Smokehouse

Categories


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

Smokehouse

Comments

  1. Dan Miedema

    PAX: stark, isosceles, Smokey, Spaulding, Jennay, VanGogh.

    Q VanGogh, Jennay

    Workout
    First station:
    25 squats thrusters
    25 kettle bell swings
    50 Calves

    Second station:
    140 merkins. I’ll demo

    Third station:
    25 overhead triceps
    25 curls
    25 bent over row
    25 chest press

    Station Four
    50 Squats
    25 lunges 2 is 1
    25 speed skaters
    25 Lt Dans

    Station five
    25 Front arm raise
    25 Overhead raise
    25 burpees
    25 hand release merkins

    Suicide after each round.

    Finished with 10 minutes of abs

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