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F3 MeCa | May 20, 2019

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Small but Strong

  • When: 04/29/16
  • QIC: Glock
  • The PAX: Sparky; Black Sheep; Green Egg; Glock

4 PAX showed up for a Skywalker meat and potatoes workout that went like this:

Mosey around parking lot to COP for warmorama that consisted of the following:

  • SSH
  • ISST (IST with a squat)
  • Windmill
  • Merkins
  • Cotton Picker

Mosey to the parking lot dividing lines, and do 8-1 ladder of airsquats. Recover, then do repeato with CDD.

Mosey to fence above driving range, where did the following circuit workout:

  • 20 derkins on lower fence rail
  • 15 partner assisted dips on RR ties
  • 10 jump ups on RR ties
  • lunge walk to Northgreen entrance to clubhouse
  • 30 LBC
  • Derkins half way up the hill, 5 burpees
  • Run to top of clubhouse parking lot, 10 muscle ups on walls near golf carts.
  • Run down Hillspring to fence, repeato 2X (ran out of time so terminated workout after third set of burpees)

Mosey to Mary:

  • Mason twist
  • Pretzel crunch
  • Squirm
  • The W

Strong push on Friday men. Q selfishly attributing low numbers to Mud Run. Looking forward to bigger numbers this friends. See you then.



  • On May 1, 2016


  1. Grinder

    Good job men! Hate I missed it but I’m looking forward to getting back out there next week!

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