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F3 Annapolis | June 13, 2024

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Beastgate

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Date/Time
Date(s) - 07/06/2022
5:30 am - 6:15 am

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  1. Matt Murray

    7 ROUNDS OF 6’s ON 7/6
    PAX – Countdown, Vila, Almanac, Flux, Ambassador (Q)

    Warm-ups:

    –Water Wheel IC x15
    –Imperial Walkers IC x15
    –SSHs IC x15
    –Little Baby Arm Circles (forward & reverse) IC x10
    –Triceps stretch R-over-L & L-over-R – 10-count each
    –Hamstring Stretch Hang – 10-count

    The Thang:

    PAX run 40 yards and do Merkins, Shuffle left 20 yards and do LBCs, Back Pedal 40 yards and do Air Squats, Shuffle Right 20 yards and do Curls w/ Block. Reps increase by multiples of 6 for 7 rounds. (Overachievers work back down the ladder if time w/in 30 minutes.)

    RD 1 – 6 reps each exercise
    RD 2 – 12 reps each exercise
    RD 3 – 18 reps each exercise
    RD 4 – 24 reps each exercise
    RD 5 – 30 reps each exercise
    RD 6 – 36 reps each exercise
    RD 7 – 42 reps each exercise

    (Full ladder = 672 reps; all PAX completed at least that many)

    Count-a-Rama, Name-a-Rama, COT, Photo

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