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F3 MeCa | August 7, 2020

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Triple’s back @ the Gunnery

  • When: 01/11/2018
  • QIC: Triple Threat
  • The PAX: Deuce, Big Tuna, Motown, Morning Wood, Babyface, Brutus (of Boondocks), Ribshack,Triple Threat

Glad to be welcomed back to the Gunnery with a big crowd of 9 total this morning.

We circled up, stretched, got in some side straddle hops, mountain climbers, plank jacks, and burpees. Ran to starting point then I told the Pax about the 4 stations and exercises as follows:

Station 1: Squats, Dips (on the curb), and WW2 situps. Run to station 2

Station 2: Lunges, Merkins, and Leg lifts. Run to station 3.

Station 3: Side Lunges, Up downs, and plank jacks. Run to station 4.

Station 4: Reverse lunges, Carolina Dry docs, Tea cups. Run to station 1 – REPEAT.

1st time around, complete 30 reps for each exercise.

2nd time around decrease to 15 reps for each exercise.

3rd time around decrease to 10 reps for each exercise.

Thanks for allowing me to lead this morning.

Triple Threat


  1. Triple Threat- Nice to have you back! Solid lead today. Glad we reduced reps as we went because those leg lifts were killing me.

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