Date: Thursday November 01, 2018
Time: 05:30
Location:
QIC: denari
Pax:
Lavender
Homer
Preblast:
denari
BackBlast:
Denari was QIC for the first beatdown of November. Homer and Lavender were ready and eager to GET AFTER IT!
Warm Up
30 SSH
20 flutter kicks
10 werkins
10 left/right merkins
20 flutter kicks
10 diamond merkins
20 flutter kicks
400m mosey
400m mosey with fun
-carioca
-butt kicks
-high knees
-back pedal
“It’s Not Called Dip City For Nothin’!” Thang
Three pax did a strength circuit 5x
-5 pull-ups
-15 dips
-20 curls with 30# ruck plate
We love Dip City! Two high bars, two parallel bars, and a 400m track are great for an F3 beatdown!
Always thinking about our F3 Naperville brother, Bump!