F3 MECA

Official Website for the MeCa Region of F3 Nation

Menu

R2D2’s Dramatic entrance!

All All MECA Backblasts

May 26th, 2015 By Dingo

  1. 13 of Traditions hardiest brushed off the temptation to fartsack and posted this morning for a return to workout I did about 6 months ago.  Not sure how many of these guys did it last time, but it was a little “chowder-ized” this morning.  But we did it and and it hurt!  In a good way 😉
  2. the thang;

Mosey to Daycare

Circle up

20 x SSH – Right about here is where R2D2 made his dramatic entrance!
20 x IST

20 x windmill
Mosey to Office park

Teams of 3

All circuits start in far back corner

Circuit #1

Sprint to road
Bear crawl first building
Burpee Broad Jump second Building
Crab Walk 3rd building
Circuit #2

Snake run through Buildings
10 x muscle ups to enter pass through
20 x dips on bench
10 x muscle ups to leave pass through
Circuit #3

Sprint to side parking lot
10 burpees
forward/backward run through parking spaces
10 burpees
forward backward run through parking spaces
10 burpees
Plank or Mary in corner until both team mates return

Each team member performs all 3 circuits

Mosey back to Daycare

Amrap Curl Ups

Mosey back to Church

we did some mary

The Moleskin;

  1. Davis Lake Launches this Saturday!!  If you know anyone who lives in the area, get them over there this Saturday at the Davis Lake clubhouse @7:00am
  2. Good to see the Pfeiffer brothers Gangsta and Coyote back in the Gloom!  1.5 years since Coyote’s last post!  Welcome back Kotter!

 

6 Comments on “R2D2’s Dramatic entrance!”

  1. Gangsta's Paradise May 26, 2015 at 11:51 am

    Great beatdown @Dingo! Good circuit workout that kept us moving and pushed us. Glad to be getting back at it!

    1. Dingo May 26, 2015 at 12:21 pm

      Aye! Good to see you back and @Coyote as well!!

  2. Bottom Dweller May 26, 2015 at 1:20 pm

    Fartsacked this morning! Sorry guys…won’t happen again!

    1. Dingo May 26, 2015 at 2:02 pm

      The curse of the fartsack gets us all from time to time!

  3. The Farm May 26, 2015 at 4:16 pm

    Enjoyed it Dingo. I remember when you did that workout last time…I think you were subbing for me due to an injury. I read the BB and thought 1) where did he pull THAT from so last minute and 2) I hate that I missed it. Those muscle ups and crab walks definitely worked my triceps. I think I’ll be feeling those tomorrow to go with my sore lats from the murph and chest from Saturday’s reverse Spider-Man merkins.

  4. Forgotten Jelly May 26, 2015 at 4:57 pm

    Damn! I enjoyed this one last time. Bummed I missed it. Next time.

Comments are closed.