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Spartacus II...yet again – F3 New Orleans

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Fitness. Fellowship. Faith.

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Spartacus II…yet again
New Orleans
Spartacus II…yet again

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New Orleans

Spartacus II…yet again

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Date:5/20/2019
QIC:Amnesty
PAX:Boo-Boo, Jingle Vader, King Kong, Willie, ScanTron, Gatsby, Rugaroux, Fast Tax, Room Service, CHIPS, Hawgcycle, Cheese Fries, Left Eye, Grimace, Marlin, Metry, Dark Wing Duck, Hokie Pokie, Tool, Belue, Hand Grenada, Triple Shift, Amnesty-YHC

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DISCLAIMER, let’s mosey…Grab a rock, medium, one you won’t drop on your head…Let’s mosey to the shelter (cuz it has benches and a lovely aroma).

Published by RY – due to Amnesty’s technical difficulties. Clearly I need to post at Rock City – so many PAX I haven’t posted with yet!

COP:

-SSH x 20 IC

-Mt Climbers x 20 IC

-Arm Circles x 20 IC (10 ea. dir.)

-J-Lo’s x 20 IC

1st Round (1min exercise, 15sec rest, 10 exercises:

1.      Bulgarian Split Lunge (30 sec/ea leg)

2.      Shoulder Press

3.      Goblet Squat

4.      T-pushup

5.      Alternating Step-up w/rock

6.      Squat Press

7.      Side Lunge with Touch (Elf on the Shelf)

8.      Merkins

9.      Lunge and Rotation

10.  Elevated Wife Pleasers

Rinse and Repeat for a total of two rounds.

times is almost up…send your rock home.  Times up, mosey to the SF…

Countoff, namerama, announcements, and a prayer.  It was an honor to lead.  SYITG…

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