THE SCENE: Low 70s and light drizzle to steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
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Side straddle hops
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Tempo squats
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Merkin tempo
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Hillbilly’s
THA-THANG:
Mosey towards Mordor, stop about halfway for 15 derkins and 15 dips.
Continue to Mordor stairs for 9/11 Stair Climb. 9 exercises, 11 reps each, stair climb after each exercise:
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Get up ups
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8 count bodybuilders
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Mucho lego
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Captain Thor
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Burpees
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Mucho chesto
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ARods (JLo and pickle pounder combo)
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Catalina wine mixers
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Hurpees
Mosey to the Big Ball to honor the first responders lost. Run to the top of Big Ball stairs and back after each set.
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8 port authority officers (8 count bodybuilders)
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23 NYPD (toes to bars)
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37 port authority officers (pull ups)
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343 firefighters (hammers as a group)
COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Air Gretzky, Butterfly, Cornhole, Onstar, Wedding Singer, Drive Thru, John Deere (FNG), Postman, Magic Mic, Duggar, Precious, Abort