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F3 Annapolis | June 22, 2024

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Beast Gate

Beast Gate
Map Unavailable

Date/Time
Date(s) - 12/07/2022
5:30 am - 6:15 am

Location
Beastgate

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  1. JD

    Fit-ness
    PAX- ChewToy(Q), Flux, Vila, Sally

    Warmup
    Mosey around mall
    Hairy Rockettes
    Copperhead squats
    Michael Phelps
    Big arm circles

    The Thang
    Sprint a ramp when you pass it and do 10 merkins at the top, mosey down (3 ramps)

    30 reverse lunges (1 is 1)
    25 Spider-Man merkins
    20 BBSU
    15 squat heel raises with 3 second pause at top
    10 standing bird dog (each leg)
    5 burpees
    Run back to start

    Mary IC
    Heel touches
    Nolan ryan/ randy johnson
    Cross toe touches
    Balls to Wall- 30 seconds

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