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F3 Annapolis | June 14, 2024

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Beastgate

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Date/Time
Date(s) - 07/20/2022
5:30 am - 6:15 am

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  1. Countdown

    Walk the Plank
    Weather – 72, clear skies, good sunrise!
    Pax – Almanac, Countdown (QIC)
    WaR – SSH 4×10, Mike Phelps 4×10, Sun gods 4×10, Squats 4×10
    Thang (EMOM) – Hold plank for 1 minute, perform 120 reps of the following exercises until the timer goes off, switch back…repeat until all complete
    – Curls
    – Bench
    – Squat w/coupon
    – Bent over Row
    – Close grip bench
    CoT – YHC was running a few minutes behind and wasn’t sure if Almanac could hold off from going OYO, but he hasn’t been making predictions for over a century to not foresee that this would happen. So, when YHC showed up he was there, waiting in the wings! We made it through the beatdown, happy to have gotten the hardest part of the day out of the way, and more importantly for the fellowship we shared!
    Hasta! Countdown

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