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F3 MeCa | July 16, 2019

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Let’s hit the slopes

  • When: 01/19/18
  • QIC: Dirty Martini
  • The PAX: Grinder and Sparky


It’s Friday in the hills of Skybrook and 3 determined F3 Pax beat the fartsack to come out and work out and overcome the snow and the cold.  This is our story:

Disclaimer
Mosey to Warmorama

Warmorama
Warmorama
Curb step ups, Side Straddle Hop x20 IC, Cotton Pickers x20 IC, Windmills x15 IC, 5 burpees in between each exercise
Merckens x10 IC

The Thang
Grab a block – 20 decline merckens sprint the parking lot. 20 hand release merkens sprint parking lot, 20 incline merckens sprint the parking lot, 20 shoulder tap merkens sprint parking lot, 20 merckens.  10 burpees

20 squats with block sprint the parking lot. 40 lunges and google bun lunges across the parking lot, 20 cris cross pick ups and 20 jump squats.  10 burpees

Spin Cycle – 10 burpees, 20 mountain climbers and 20 side straddle hops 3x

20 curls, 20 shoulder presses and 20 tempo squats 2x

10 burpees, 20 jump knee tucks and 20 mountain climbers

sprint parking lot 2x and finish up with 10 burpees

Mary
Flutter Kicks x15IC
The W x15IC
Box Cutters x10IC

Moleskin
No one slipped or fell so the PAX made it through without injury.  I did not say we won’t be sore!  Great time connecting on all things family, sports and of course the weather.  We did over 100 merkens, leg exercises and close to 100 burpees.  Super proud of the PAX for pushing hard this morning.

COT
Announcements
– Funeral for Gremlin: See Slack
– Holiday party – Don’t forget to RSVP

Congrats to Grinder on being a brand new uncle!  Safe travels to VA this weekend.

Prayer
– Gremlin’s Family
–  PAX and our Country

It’s always an honor to serve F3 and Q for the PAX.  Have a great weekend!

Dirty – Out!!!!!

dirty martini

Comments

  1. Grinder

    Great lead as always Dirty!

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