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F3 Annapolis | June 18, 2024

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Beast Gate

Beast Gate
Map Unavailable

Date/Time
Date(s) - 12/28/2022
5:30 am - 6:15 am

Location
Beastgate

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  1. Last Beast of the Year

    PAX: Dorothy (Q), Mr Clean, Ambassador, Animal, Rocket, Vila

    Weather: Courtesy of our friends at the NWS in Sterling, VA
    Chilly temps in the 20s this morning will warm nicely to the upper
    40s to lower 50s across the region. Almost all of the guidance did
    not pick up on the warmer than expected temps from yesterday, and
    the same thing is happening again today.

    Warmup:
    Arm Circles fwd and back x10IC
    Michael Phelps x10IC
    Overhead Claps x10IC
    Trunk Twists x10IC
    Right over left toe touches 10 count, left over right toe touches 10 count

    The Thang:
    Each round will be 20 reps for your arms, legs, and core. After each round mosey over to the stairs and traverse the top level of the garage, come back down and on to the next round

    Round 1:
    Merkins
    Coupon Squats
    Big Boi Situps

    Round 2:
    Dips
    Bonnie Blairs (2 =1)
    LBCs with coupon

    Round 3:
    Incline Merkins
    Box jumps (either on the guard rail or on your coupon)
    V-Ups

    Round 4:
    Decline Merkins
    Wojo Squats
    Outlaws (1 is 1)

    Round 5:
    Overhead presses with coupon
    Apollo Ohnos
    Flutter Kicks (2 is 1)

    Round 6:
    Tricep lifts w/ coupon
    Up/Downs aka Merkinless Burpee
    Pickle Pointers

    CoR, NoR, CoT

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