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F3 MeCa | November 21, 2019

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Stolen workouts are the best

  • QIC: 2 Step
  • The PAX: Turf N Turf, The Farm, Maasai, Liger, Fly Boy, Laser


Today 7 men posted in the frosty gloom for a Beatdown that involved dodging dog poop! Here’s how it went down…

Warmaram:

Circle up for:
– Side Straddle Hops
– Low Slow Merkins
– Mountain Climbers
– Cotton Pickers
– Low Slow Squats
Short Mosey to wooden wall beside play ground for a medley of
Dips – 10 IC
Incline Merkins – 8 IC
Decline Merkins – 5 IC
Dips – 8 IC
Incline Merkins – 5 IC
Decline Merkins – 3 IC

Mosey to field. Start in corner. Run across to next corner. 10 LBCs (watch for poop). Run to next corner. 10 LBCs, 10 Plank Jacks. Run to next corner (watch for poop). 10 LBCs, 10 Plank Jacks, 10 Squats (watch for poop). Run back to corner we started in. 10 LBCs, 10 Plank Jacks, 10 Squats, 10 Burpees (watch for poop).
Repeato changing LBCs to WWII Sit-ups and Squats to Jump Squats

Mosey back to clubhouse for a round of Mary

Reverse Crunch
Low Flutter
Dying Cockroach
Pretzel Crunch
Mason Twist

Namarama

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Ball of Man

2 Step
  • On November 28, 2017

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