F3 MECA

Official Website for the MeCa Region of F3 Nation

Menu

You said something about sausage, and were looking into my eyes – R2D2

All Tradition Backblasts

December 1st, 2017 By King Louie

6 Pax gathered for an upper body focused beat down, made 7 with the addition of the lean mean machine known as @Laser who had just finished his morning run (without leaving like the others)

Disclaimer was given

Then a mosey into :

Warmorama:
SSH x 20
IST x 10
Cotton Picker x 10
Mountain Climbers x 15
Peter Parkers x 10
Arm Circles
Michael Phelps

The Thang:

KB Swing x 15
KB Windmill x 5 each side
Halo x 7 each direction

(sets are 1 arm at a time)
Set 1. – 3, 4, 5, 4, 3, and 1 reps.
(One side only)
Clean and press (hold at clean when done)
Reverse lunge with clean
Single Arm Press
Switch

Set 2. – 5, 6, 7, 6, 5 reps.
Obliques
One arm shrug
Lawn Mower Pull
KB Merkins
Switch

Swing x 10
Curl to Press x 5
Tricep Extentions x 5
Sumo Squat to High Pull x 5
Repeato

Mary:
Russian Twist x 8
LBC with Bell x 15
Freddy Mercury x 20
Crunchy Frog x 13
Plank for 90 seconds.

Thanks for joining us at the end, @Laser. Also notable was the moment @Laser asked me to go beat up the guys at Davis Lake! @Sterling said something about sausage at one point near the end… R2 made some kind of claim that he looked over after that and @Sterling was gazing into his eyes??

Enjoyed the beatdown, hope everyone else did. Now to rush off to work!

5 Comments on “You said something about sausage, and were looking into my eyes – R2D2”

  1. King Louie December 1, 2017 at 7:58 am

    Sound off below!

  2. Laser December 1, 2017 at 9:59 am

    Thanks for the invite to jump in gents. Great to hand with you for a few and glad I missed the sausage comments. And yeah @KingLouie (and any of you Tradition Qs) feel free to come Q at DL sometime. I’ll be glad to return the favor with a Q at your AO.

    1. King Louie December 1, 2017 at 8:17 pm

      Glad you could come be strong, unlike the other runners! 😉

      I’ve been to Davis Lake a few times for Saturday or holiday ones. Sadly my new shift at work for a while has me pretty much cut of of all F3 that isn’t a Monday at this point though.

  3. Laser December 1, 2017 at 10:01 am

    **hang with you – just so there is no confusion about hands no being included with the sausage talk.

    1. King Louie December 1, 2017 at 8:16 pm

      Better watch out!

Comments are closed.