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F3 Annapolis | June 22, 2024

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Beastgate

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

Location
Beastgate

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  1. Matt Murray

    MID-WEEK / MID-MONTH RAMP-UP
    PAX – Almanac, Chew Toy, Rocket, Flux, Ambassador (Q)

    Warm-ups:
    –Water Wheel IC x15
    –Windmill IC x15
    –Imperial Walkers IC x15
    –SSHs IC x15
    –Little Baby Arm Circles forward and reverse IC x15
    –Michael Phelps IC x15
    -Dead Hang 15-count

    The Thang — RAMP-Up:
    -Run up the first ramp of the parking deck
    -(R)everse Crunches x 15
    -Run halfway around 2nd deck parking lot to bottom of next ramp
    -(A)lternating Shoulder Taps x15 (2-is-1)
    -Run up the second ramp of the parking deck
    -(M)erkins x15
    -Run halfway around 3rd deck parking lot to stairwell and run down two flights of stairs
    -(P)lank until all PAX are back (+ Plank for 15-count together)
    *Repeat x 6 rounds

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

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