May 19th, 2017 By Clueless

4 Strong F3 men got stronger this morning at the heaviest workout of the week. Apparently, when focused on lifting heavy objects, PAX lose the ability to cadence count… or maybe it was pointed strategery. YHC has had zero time lately, so one was pulled from the archives… here’s what the rando sheet had on it…

Warm-o-rama: SSH IC x10, IST IC x10, Windmill IC x10, Merkin IC x10

Thang: 2 rounds of 16 exercises w/ various rep counts

1. Costanza (formerly bent leg incline press – single arm) x10… BurVegas felt like he was posing for a photo shoot
2. Overhead tri ext x15
3. Bentover row x15
4. V Hold w/ Bell x30sec
5. Alt Merkin x-over x10 each way
6. Hammer curl x15
7. One-arm squat w/ press x10 each way
8. Mason twist IC x10
9. Bridge position chest press x10
10. Tri side-raise w/ hand on bell x10 each way
11. Upright Row x15
12. Russian twist (aka Putin or pootin if you’re BurVegas) x10
13. Two-arm chest press x15
14. Side lunge w/ curl x10 each way
15. Lawn mowers x10 each way
16. Full ab up w/ press to sky x10

COT

Moleskin:

1. Thanks for the opportunity to lead! The laughs were great too…
2. #NoQuit in this crew! Awesome push through all the movements!
3. @SidVicious getting after it w/ a pre-run w/ YHC

ANNOUNCEMENTS (taken from @Kojak’s post yesterday)

–The Speed for Need movement has started so check out the link(https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative) or get with Exit 54 for more info.

–WoE Volunteer Opportunity Update – The last-minute hay-bale-tossing beat down at Wings of Eagles Ranch has been delayed by a day. They are now planning to bale hay on Friday and Saturday of this week and will begin sometime around 1:00 pm on both days. Call Christine Cronin (WoE Director) at 704-201-3144 if you plan to help with this need on either Friday or Saturday. Are you up for a challenge? Christine has also extended the invitation to two Crossfit gyms … lets not let the Crossfit boys show up F3! … HC to Christine … F3MeCa will have at least one pax there on Saturday … lets get some more MeCa pax there too
https://www.facebook.com/search/top/?q=wings%20of%20eagles%20ranch

–Come on F3 Brothers this is something WE MUST take advantage of!!  Bring out the entire family and join your fellow F3 MeCa brothers for a night at the Ball Park to watch the Intimidators take on the Wet Virginia Power.  We are locked and loaded for Thursday, July 20th for F3 Night at the Kannapolis Intimidators!  Game time is 7:05 PM.  Each ticket is $10, and includes one reserved seat in the same section and $5 in Ballpark Bucks for concessions (a $13 value)!
ORDER TICKETS HERE to reserve your spot in the F3 Section!  Also, HC in the pre-blast HERE!
PLAY BALL!!  Also Dick Tracy will have $10 ballcaps for sale starting next week with half of the proceeds going to Operation Sweet Tooth.

–The Bear June 3rd in Isotope

–June 10th 4 year convergence at the Railyard

–June 17th Q school after bootcamp at the Railyard

Harrisburg, Harrisburg Iron

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