Time to step up and inflict a little beat down for my brothers
All All MECA BackblastsFebruary 7th, 2015
24 strong showed for a perfect winter morning beat down. YHC saw an opening for the Sat morn. timeslot and locked in on it. After a quick reviewing the exercises on F3 web I decided to see if they would fly w/ my other F3 brothers – hope it was mission accomplished and you got your money’s worth!
Mosey to the goose dropping field for some –
Warm-o-rama: SSH, ISW, CP’s, MC- all x12 IC
Try the B.L.I.M.P.S –
Mosey to the the Hill Men – for some Round the Clock Merkins – 5 per at 12, 3,6, 9,12 – x2.
Then the 4 stations of Pain – ladder. – Partner up – size matters for a 5-10-15-20-15-10-5 ladder of:
Pain Station 1 (PS1): Partner Derkins – then run down hill for:
PS2: Partner throw downs – then run to bleachers for:
PS3: Partner Planks with Chest press – then run up hill for:
PS4: Partner plank squats – then run back to PS1 – repeato up the ladder…then back down.
Mosey to bleachers in the sun for Partner sprints and 300 reps ( 100 per partner group of:
100 Incline merks, 100 Dips, 100 step ups – while partner runs to trash can and back – switch to complete the 300 reps together.
Mosey back to parking lot lot just in time for some MARY:
LBC, Low Flutter, Pretzel Stick: all x12 IC.
COT
BOM
Naked Moleskin- brothers thanks for the opportunity to put a little something together for you. My first Last Call boot camp Q, so I hope it was plenty painful – in a good sort of way. Thanks previous Q’s– I have enjoyed great examples of solid Q’s over the past 6 months since starting F3- so I thought why not step up and bring some pain myself?…. I encourage my other brothers to do the same! It’s a good time and we need peer leadership – Saturday Q’s are wide open. Who’s up for next week?
Highlands, Rolling Stone, The Precinct, Tradition
5 Comments on “Time to step up and inflict a little beat down for my brothers”
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@Dutch- great lead. Tough workout. I had fun. TClaps to my partner Glock
Thanks for the warm welcome on a cold morning. Work out was tough! Looking forward to the next
@dutch, thanks for taking the lead today. The goose field route was a new one for me, along with some of the variety of excercises.
@major pain, always entertaining partnering up with you. Not sure why they allow to have such a stacked team.
@ putt putt, good to meet you. Look forward to seeing you at out there again. Good job out there. Every time it makes you stronger in some way.
Dutch! Quite a beat down. Thank you may I have another. My body is still feeling the pain. I like it.
@putt-putt, good to meet you. See you again soon.
@chowder, thanks for the push brother. I feel a little stronger by your side. #respect, #19
Great Q Dutch. Lots of good new exercises and combinations. Had to take a nap after that beatdown to recuperate – could do that because it was Saturday!