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F3 Black Swamp | June 20, 2024

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The Suck

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Date(s) - 01/09/2021
6:30 am - 7:30 am

Site Q - Huckleberry


Due to the increases in the Covid-19 and local advisories we decided to bring back our virtual workouts. If you don’t feel safe meeting in person at our normal workouts participate in your yard, garage, basement or wherever you feel comfortable.


  1. Coconut

    The Suck 1-9-2021

    PAX: Huckleberry, Chanel, Homeslice, Mr. Free Time, Coconut (Q)

    WarmUp: 40 4-count SSH, 40 2=1 Mountain Climber, 20 2=1 Windmill

    Hold It! — Move It!
    set a tabata timer for 20s on, 10s break
    3 rounds continuous cycle through 20 positions, holding the position for 20s, then using the 10s to transition. 4th round turns all those hold positions in to movements.

    1) Al Gore Squats
    2) Plank Merkins
    3) Boat Crunchy Frog
    4) Raggedy Anne L Alternate Raggedy Anne
    5) Raggedy Anne R
    6) Elbow Plank Plank transitions low-high-low-high
    7) Crab Touch L Alternate Crab Touch
    8) Crab Touch R
    9) Squat Twist L Alternate Squat Twist
    10) Squat Twist R
    11) Super Man “No Angels”
    12) Bridge alternate leg up in bridge
    13) Lunge L Alternate lunges
    14) Lunge R
    15) Side Plank L Travoltas L
    16) Side Plank R Travoltas R
    17) Peeing Dog L Leg Circles L
    18) Peeing Dog R Leg Circles R
    19) Calf Raise L both leg raises
    20) Calf Raise R

    Warm Down: 20 SSH, 20 Morroccan Night Club, 20 leg swings

    COT (Mr. FreeTime 6)

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