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F3 Annapolis | June 22, 2024

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The Docks

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Date/Time
Date(s) - 11/26/2022
7:00 am - 8:00 am

Location
The Docks

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Comments

  1. Louis Aquilina

    11/26/22
    QUADRANTS
    PAX: Deflator, Toast, Almanac, Dorothy, Animal (QIC)
    Weather: Started off chilly but once sun rose, maybe 42 F

    W-A-R: QUANDRANT #1
    SSH-20
    Air Squats – 15
    Bird Dogs – 15 each side
    Dead Bugs – 15 each side
    Bridge Marches – 10 each side
    Leg Lifts – 10
    Dirty Dogs – 15 each side
    Imperial Walkers – 10 each side
    Micheal Phelps – 10
    Cherry Pickers – 20
    BioFeedback – 1 min

    QUADRANT #2 & 3

    10 min EMOMs – 3 rounds

    Round 1 –
    2 Box Cutters and 2 Freddy Mercury’s – add 2 reps every minute
    -minute 6 & 8 were rest minutes – made it up to 18 reps each – ouch!

    Round 2 –
    5 Merkins on Coupon and 5 OH Presses – add 1 rep every minute
    -minute 5 & 8 were rest minutes and made it up to 14 reps each

    Round 3 –
    10 SSH and 10 LBCs – add 2 reps every minute – no rest minutes
    -made it to 28 reps of each

    QUADRANT #4 – Cool Down – BROGA
    -Child’s Pose – center
    -Child’s Pose – right
    -Child’s Pose – left
    -Cat/Cow
    -Thread the Needle – right
    -Thread the Needle – left
    -Sky Reach – right
    -Sky Reach – left
    -Downward Dog
    -Cobra
    -Glute Bridge
    -Leg Tuck – right
    -Leg Tuck – left
    -Leg Tuck – both legs
    -Butterfly Stretch
    -Elbow to Knee – right
    -Elbow to Knee – left
    -Hands to the Sky
    -BioFeedback

    C-A-R/N-A-R

    COT
    Almanac on one car until second one gets fixed
    All those traveling this weekend

    Picture
    Anthem

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