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F3 Annapolis | June 20, 2024

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The Docks

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Date/Time
Date(s) - 12/10/2022
7:00 am - 8:00 am

Location
The Docks

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Comments

  1. JD

    We all Q together
    PAX- ChewToy (Q), Flux, Ali, Johnny Fever, Almanac, Dorothy, DND

    Warmup
    Belly buttons
    Body builder
    Single leg hamstring stretch
    Tricep stretch
    Hand stretch

    The Thang
    AMRAP 10 minutes
    5 pull-ups
    10 WAM merkins
    15 starfish crunches (1 is 1)
    15 hanging crunches
    20 curls
    Touch school

    Johnny Fever- Run, 10 Merkins 2x
    Almanac- 20 curls
    Dorothy- Imperial wojo squat IC
    Flux- Bear compass
    Ali- 50-Bent row
    DND- circle merk

    IC exercises
    Imperial walkers
    Dips
    Park bench squats
    Incline merkins

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