June 7th, 2017 By Sparky

At 10:30 last night we still didn’t have a Q and with the threat of Chicken Foot hanging in the air YHC decided to step in. We were happy to have Wilson (from Richmond) and Brady Bunch (from Jax, Florida). A brief disclaimer was given and we’re off into the gloom.

Warmarama

• SSH x 15
• WM x 15
• Toy Soldiers x 15
• Tempo Squats x 15
• Merkins x 15

The Thang

Line up for Indian Run to Central Park.

We found the big hill beside soccer field for one round of Jacob’s Ladder with Burpees at the top.

Next we headed to the soccer field for my version of the Triple Nickel

Start on one side of field complete called exercise, run to other side of field complete same exercise, run to starting point for next called exercise, and repeat until 5 reps of each exercise completed on both ends of field.

• Merkins x 5
• Diamond Merkins x 5
• Wide Merkins x 5
• Hand Release Merkins x 5
• Shoulder Touch Merkins x 5

Return to hill for a 2nd set of Jacob’s Ladder with Air Squats at top.

Head over to play ground and partner up.

P1 does 20 dips, P2 does 10 pull-ups, swap and complete 3 sets.

Head up to picnic shelter

P1 does step-ups, P2 runs to end of sidewalk and completes 10 Carolina Dry Docks, swap and complete 3 sets.

Head to park exit

Quad up hill to 1st street and complete 15 WWIIs.

Sprint up hill to next street and complete 25 LBCs.

Mosey to clubhouse for Mary.

Mary

• RC x 15
• Crunchy Frog x 15
• Pretzel Crunch x 15 (each side)

Mole Skin

• Great work this morning men, it was an honor to lead. Thanks for coming out Wilson and Brady Bunch. Come back next time you’re in town!
• Tonight is our MeCa Hump Day Happy Hour at 26 Acres Brewery!! Every 1st Wednesday of the month is our monthly regional outing for some great fellowship. Come out for some of that 2nd-F with your MeCa brothers! 

  What – MeCa Region HDHH
  Where – 26 Acres Brewery, 7285 W Winds Blvd NW, Concord, NC
  When – Wed 06.07.17 – 7:00 PM

• The Men of MECA & beyond are cordially invited to help F3 Harrisburg celebrate 4 Years of Excellence of their Anniversary with a Convergence on next Saturday, June 10th at “The Rail Yard”: aka Harrisburg Park, 299 Sims Pkwy, Harrisburg NC 28075 (meeting at the Picnic Shelter at the end of the road in the back).  You can read the PreBlast by CLICKING HERE & if you have any questions, please contact the Co-Q’s for the event: SoloCup & SS Minnow
• For anyone that has missed the mumblechatter on Slack, Dick Tracy is leading a 3rd-F campaign to help the Kohl Family, a family of 4 in Harrisburg that lost everything last week from a house fire, you can read about it HERE. Dick Tracy has created a Pre-Blast with information of the families immediate needs, CLICK HERE and see if you can help out. Lastly, there has been a GoFundMe Page setup, as well. If you have any questions, please reach out directly to Dick Tracy via comments on the Pre-Blast, call/text his cell: 262-327-2185 or DM on Slack.

 

 

Skywalker

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