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F3 MeCa | October 19, 2019

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Hump Day in the Hills

  • When: 03/07/20
  • QIC: Dirty Martini
  • The PAX: Grinder, Spectrum, Ty Webb

It is Hump Day in the hills.  I pulled up to the AO and I was the only person and said this could be a long and lonely workout.  Than one pax showed up and another to form the three amigos.  We had another pax find us along the way to form the fantastic four.  We made our way across the AO getting some pain along the way.  Here is what you missed.  I gave the disclaimer and we were off.

Warm Up

high knees, butt kicks and side to side running around the parking lot

15 SSH, 20 arm circles, 15 cotton pickers, 15 mountain climbers

The Thang

Mosey to the driving range for a merkin round robin.  10 regular merkins, 10 wide merkins, 10 diamond merkins and 10 hand release merkins.  Bear crawl hill and 10 WW2 sit ups.   Repeato

Mosey across the street.  20 dips and 20 carolina dry docks.  Repeato

Mosey to the hill beside the driving range for 10 burpees run to the bottom of the hill for 10 air squats.  Repeato

Mosey back to the parking lot to the brick pile for the main event.  We each got a block and lunged walk arond the parking lot stopping at the first corner for 10 over head presses, second corner for 10 curls, 3rd corner for block swings and the last corner for 10 block burpees.

We finished up with a spin cycle of 10 block merkins, 10 star jumps, 10 mountain climbers and 10 burpees.  Repeato


Low Fludder – 20

Partner leg circles – 1 minute


Wetstone this weekend at Mineshaft!


It’s always an honor to lead the PAX!  Have a great Hump Day!!!!

dirty martini


  1. Grinder

    Thanks @Dirty for stepping up to lead this morning. My chest and shoulders are feeling it for sure.

    Always a pleasure to share some pain with you gents.

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