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F3 Annapolis | June 13, 2024

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Beast Gate

Map Unavailable

Date/Time
Date(s) - 08/10/2022
5:30 am - 6:15 am

Location
Beastgate

Categories


Comments

  1. Matt Murray

    8x10s on 8/10
    PAX – Ambassador (Q), Vila, Rocket

    Warm-ups:
    *Water Wheel IC x10
    *Grass Pickers IC x10
    *Imperial Walkers IC x10
    *SSHs IC x10
    *Little Baby Arm Circles (forward and reverse) IC x10
    *Hamstring Stretch – 10-count

    THE THANG – 8x10s
    *Pax complete 8 exercises and then run a lap.
    *First round = 10 reps of each exercise
    *Second round = 20 reps of each exercise
    *Third round = 30 reps of each exercise
    *Fourth round = 40 reps of each exercise
    Goal to complete all four rounds within 30 minutes

    *Plank Jacks
    *Flutter Kicks (2-is-1)
    *Merkins
    *Reverse Lunges (2-is-1)
    *Mountain Climbers (2-is-1)
    *Carolina Dry Docks
    *LBCs
    *Air Squats

    Good push by all three PAX!

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

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