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F3 Annapolis | June 13, 2024

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Beastgate

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Date/Time
Date(s) - 06/01/2022
5:30 am - 6:15 am

Location
Beastgate

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  1. Louis Aquilina

    THE OYO SPECIAL ON 6/1
    PAX – Rocket, Chew Toy, Countdown, Flux, Almanac, Ambassador (Q)

    Warm-ups:
    –Water Wheel IC x10
    –Windmill IC x10
    –Hamstring Stretch R-over-L and L-over-R for 10-count each
    –Imperial Walkers IC x15
    –SSHs IC x15
    –Little Baby Arm Circles forward and reverse IC x10
    –Michael Phelps IC x10

    Amrap — As many reps as possible for 50 seconds on and 10 seconds rest for six exercises:
    –Merkins
    –Mountain Climbers
    –Big Boy Sit-ups
    –Plank Jacks
    –Flutter Kicks
    –Iron Mikes
    & run one lap together

    complete 3 circuits in 30 minutes

    Count-a-Rama, Name-a-Rama, COT, photo

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