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F3 MeCa | August 7, 2020

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Mind Games

  • When: 04/12/18
  • QIC: Deuce
  • The PAX: Baby Face, Big Tuna, Drumstick, Homeboy, Morning Wood, Motown, Deuce


YHC flew into the lot a minute late to see the pax circled up trying to figure out who was supposed to be leading.  Nobody had signed up, so I jumped out of the truck and said follow me.

Warmup

Mosey around the parking lot couple of times adding in Karaoke, Defensive Slide, High Knees, Butt Kickers and Bear Crawl. Mosey to the Abyss benches.

  • SSH x15.
  • 5 Burpees OYO.
  • SSH x10.
  • 5 Burpees OYO.
  • SSH x5.
  • 5 Burpees OYO.
  • Windmill x10.

The Thang

  • 10 Abyss Merkins OYO.
  • 20 Dips OYO.
  • Repeato x3.

Mosey to the hill at the back of the school.  YHC called an exercise (Quadraphelia), let the pax get tired of it, then added another optional exercise (Air Squats).  Once we had two exercise options, if all the pax were doing the same exercise, I rescinded the optional exercise (Air Squats) as a penalty, then reinstated it after a while. As long as at least one pax was doing a different exercise than the others, we could advance to other exercises.  When I was satisfied, I added a third option (WWII situps) and eliminated the first (Quadraphelia). We continued adding and subtracting exercises based on the pax performance.  We got stuck on Merkins and Lunges for a while until I helped the pax out with the requirements.

  • Quadraphelia.
  • Air Squats.
  • WWII Situps.
  • Merkins.
  • Lunges.
  • Sumo Squat Jumps.
  • Balls to the Wall.

Finish with 50 Donkey Kicks.

Long Mosey around the property and back to the cars.

Mary

  • J-Lo x15.
  • Homer to Marge Merry Medley, includes: Low Dolly, Rosalita and Low Flutter.

Moleskine

  1. It was great to have two guest pax, Drumstick and Homeboy, from North Atlanta join us during their business trip.  Nice to meet you guys.
  2. Good work out there guys!  I was planning to see how long it would take for you guys to figure out the requirement to advance to a new exercise, but the merkins were starting to kill me so I helped you out.

Peace,

Deuce

Deuce
  • On April 12, 2018

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