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F3 MeCa | May 15, 2021

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I’m no professional, but we have YouTube

  • When: 01/15/16
  • QIC: Tough Skins
  • The PAX: Chum, Blue Crush, Swiss Miss, Flash Dance, Tough Skins (QIC)

Capri Lap

  • Disclaimer – I’m NO professional… especially with a kettle bell
  • Side Straddle Hop (20x)
  • Imperial Walker (20x)
  • Windmill (10x)
  • Hillbillies / Mountaineers (20x)

The Thing

Catch Me If You Can!

  • Mosey to pick up a coupon.  “We won’t need all these, but who wants to run empty handed?”
  • Partner up – P1 starts running with your coupon while P2 completes 5x WWII sit-ups then sprints to catch P1.  Flapjack continuing around the entire campus until team makes it back to starting point.

Lazy Dora 1,2,3

  • Partner up – Partners performs 100 merkins, 200 LBCs and 300 squats as a team.
    • Round 1: P1 does 10 merkins while P2 performs teabag squats.  Flapjack.  Continue until 100 count is reached.
    • Round 2: P1 does 20 LBCs while P2 works the old lawnmower.  Flapjack.  Continue until 200 count is reached.
    • Round 3: P1 does 30 squats (no Swiss Miss – no weights) while P2 performs 2 handed KB swings.  Flapjack.  Continue until 300 count is reached.


Killer 3’s

  • Play “All These Things That I’ve Done” by The Killers” by The Killers
    • First 2:39 of the song do 1 handed KB swings
    • Middle of song  – get in plank position hold 6″.  At the word soul push up.  At the word soldier drop down to 6″ plank.
    • End of song, last 1:37, perform calf raises.
  • Mosey to put the coupons back
  • Hand off to Chum


  • Stretches

Mole Skin

  • Seriously – my goal was that no one get hurt.  YHC is new to this KB stuff!!
  • Just to get it out there, “All These Things That I’ve Done” is a stupid name for a song that says Soul and Soldier over and over!!
  • [Editors Note] Partner work is much more confusing with an odd number.
  • Who knew calf raises could hurt so bad.
  • Good to see Flash Dance back out in Mint Hill.  You are welcome any time my friend.
  • YHC must admit there was much more on the weinke, but time was running out.


Tough Skins

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