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F3 MeCa | June 1, 2020

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Swiiiiiings and No swiiiings (Silence Backcracker)!!!

  • When: 12/04/15
  • QIC: King Julian
  • The PAX: Amoeba, Bluebird, Qx, Backcracker, Goose

6 men moved some iron this morning at Davis Lake.  Backcracker annoyed, I mean entertained us with calling out “Sweeeng” during every rep of kb swings.  If that weren’t enough, he calls out “no sweeeng” during other exercises!  All joking aside, so glad Backcracker is a part of this PAX.  Goose had ate some crazy beans lat night and interjected some potent perfume into the AO.


The Thang:

  • Mosey
  • 15 SSH
  • 15 IST
  • 15 Mountain climbers
  • 15 Windmills
  • 5 Burpees


  • 15 KB swings
  • 15 Curls
  • 15 Overhead Presses
  • 15 Sumo squats
  • 15 Arm extensions
  • 10 Lawn mowers (each arm)
  • 10 Lunges (each leg)
  • 15 upright rows
  • 10 Clean and press (each arm)
  • 15 Chest press
  • 15 Skull crushers
  • 10 KB Mercans (each arm)
  • Mosey after each set
  • (Repeat 3x)

People’s Mary – LBC, Pretzel crunch, Monkey Humpers, Low Dollie, Low Flutter

Prayer for: Bluebird’s grandfather and Backcracker’s house hunting today.

King Julian


  1. The Farm

    Looks like I missed a good workout. I had to go where the burpees were this morning. Not sorry that I missed Goose’s perfume.

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