F3 Dunwoody – Key West Version 2019

AO: Shadow - Key West

When: 01/24/2019

PAX: West, Spivack, Hunt

QIC: Manhole

3 quasi-hungover PAX joined  YHC for a sticky beatdown near the southernmost point in the US.

WARMORAMA (All IC and x10) SSH, Imperial Walkers, Windmills, and Squats.

The Thang: Quick  run down Whitehead to Olivia to Duvall and then back to Greene and back to Margaritaville.

Out to the docks for a set of Dips, Incline Merkins and Sumo Squats. (x10 and IC, twice through).

Next, a lunge walk and prisoner squat series (5 rounds and x10 of each)

Mary – all IC and x10 – Low Flutter, High Dolly, Low Dolly, Low Scissor, Obliques (L/R), and LBCs. Plank series with 5 hand release merkins.

Mosey back to the museum for a quick set of 10 step ups and 10 incline merkins.

Wrapped up with an arm series – all IC – 15 small circles forward, 15 backwards, 15 air presses, 10 large circles forward and 10 backwards. Finally 5 hand release merkins!

 

 

 

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