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F3 MeCa | May 21, 2019

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End of Week Beatdown

  • When: 09/23/16
  • QIC: Glock
  • The PAX: Genie; Dodger; Green Egg; Sparky; Granite; Alcatraz; Sulley; Grinder; Power Ball; Glock

10 faithful PAX decided to end their work week with a Skywalker beatdown.

Pointless disclaimer discarded. Mosey around parking lot for Warmorama:

  • SSH
  • IST
  • Cotton PIckers
  • Merkins
  • Windmills

Mosey out of parking lot, right on Hillspring. Mosey down hill, right on Northgreen, run to fence in front of driving range for the following:

  • 20 decline merkins, bottom rail
  • 10 jump squats
  • 15 WWII sit ups
  • 20 decline merkins, top rail
  • 10 jump squats
  • 15 WWII sit ups
  • repeato (although second time reduced Merkins to 16 from 20)

Quadraphelia halfway up Northgreen entrance to golf club, where had brief recovery, instructions given, and commenced the following circuit (3X):

  • 10 Muscle Ups by golf cart parking area
  • Run down short hill to Hillspring entrance to golf club, 20 Merkins
  • Run down Hillspring, to intersection with Northgreen, 30 air squats
  • lung walk to Northgreen entrance to golf club, 40 crunches
  • Quadraphelia halfway up golf club entrance, then turn and run toward golf cart parking area for more muscle ups

After three rounds, stayed at bottom of golf club entrance and did 3 sets X 15 of partner-assisted dips on fence. Quadraphelia up golf club entrance to first driveway, mosey to Mary.


  • Mason Twists
  • W
  • Pretzel Crunches
  • Reverse Crunches
  • Freddy Mercury

PAX reminded of F3 Dads this weekend. Sparky said he can’t wait to have a grand kid so he can start attending these workouts. After the beatdown as I was writing down names I thought we had lost Alcatraz because I only saw skinny men standing in the circle. Then I realized he has become one. Nice work Alcatraz.

Nice push men and thanks for the opportunity to lead.

  • On September 23, 2016

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