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F3 MeCa | May 15, 2021

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Grin and bear it!

  • When: 08/02/14
  • QIC: R2D2
  • The PAX: Deer Tick, Liger, Hipbone, Total Package


Four faithful pax met the dawn for the weekend beatdown.

Warmup:

Mosey around the parking lot with high knees, butt kickers, Goose Steps, and Karaoke
Circle Up
SSH x 25
Merkins x 20
Walkouts x 10
Cotton Pickers x 20
Leg and Shoulder Stretches

Prepare for the Thang
Mosey over to end of parking lot and bear crawl up to the grate.
Mosey to the Rock Pile and collectively select one rock.

And now… The Thang –
Modified Indian Runs w Rock
The Rock stays at the front of the line. The person at the back drops off and does 1 burpee and then sprints to the front of the line to carry the rock. Rotation continues through the duration of the workout. Burpees and squats were rotated by the person on the back.

First Leg – ASEC to The Hill. Round 1 – Stop at the hill and partner up. Wheel Barrow up the hill. Do Five Burpees at the top and bear crawl back down.
Round 2 – Swith partners and Wheel Barrow up the hill again. Five burpees at the top and jog back down.

Second Leg – The Hill to the top of The Parking Deck. This section was done as a standard Indian Run for safety reasons. The rock continued to change hands, but no one dropped off the back to do exercises due to cars.
At the top – LBCs x 25, 1 minute plank, SSH x 25

Third Leg – The Parking Deck to the wall at Belk.
Wall Sit for 1 minute while passing the rock.
10 Derkins on the half wall.

Final Leg – Belk back to ASEC. Deposit the rock and head to Mary. Deer Tick requested another bear crawl so we crawled to Mary.

Mary:
Homer to Marge until tired.
Mountain Climbers x 25
1 minute plank
Freddy Mercurys x 25
Half Crunch (?) x 15 each side
Monkey Humpers x 10

Moleskin:
Thanks to all who were able to make it for my first Q. Definitely a relief to have the first one over with. It was a lot of fun. I think the Indian Run worked out well with the rock and was a good team building exercise.

Cupid
  • On August 3, 2014

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