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{"id":381631,"date":"2017-06-09T14:03:08","date_gmt":"2017-06-09T18:03:08","guid":{"rendered":"http:\/\/f3nation.com\/?p=381631"},"modified":"2017-06-09T14:03:08","modified_gmt":"2017-06-09T18:03:08","slug":"killing-the-sad-clown-one-day-at-a-time","status":"publish","type":"post","link":"https:\/\/www.f3nola.com\/2017\/06\/09\/killing-the-sad-clown-one-day-at-a-time\/","title":{"rendered":"Killing the Sad Clown One Day at a Time."},"content":{"rendered":"YHC awoke to messages from fellow PAX that they will be missing the workout at the AO. Okay I get it not everyone can make a workout and while heading there I would expect the faithful and hardcore Terabyte to be there waiting for a beatdown. When arrived all my hopes of having him there were shattered. NO SHOW. What is funny about this is Walleye and YHC had a discussion about if either him or I were the only person to show up we would turn around and get some extra sleep. NOT TODAY.<\/p>\n
WARM UP<\/strong><\/em><\/p>\n\n- SSH IC x20<\/li>\n
- IW IC x20<\/li>\n
- Windmills IC x20<\/li>\n
- Arm Circles IC FWD\/BW x15<\/li>\n
- Merkins IC x10<\/li>\n<\/ul>\n
THE THANG<\/strong><\/em><\/p>\n\n- Started with 1min in plank position<\/li>\n
- x20 Pike merks<\/li>\n
- x20 reverse grip inverted rows<\/li>\n
- x20 squats<\/li>\n
- 30 sec rest<\/li>\n<\/ul>\n
This would be one round and complete as many rounds as possible. YHC complete 6 rounds but who is counting. THIS GUY! Then moseyed back to the flag for some<\/p>\n
MARY<\/strong><\/em><\/p>\n
