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F3 MeCa | October 16, 2019

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No false alarms in Skywalker!

  • When: 04/18/18
  • QIC: Dirty Martini
  • The PAX: Grinder, Cool one, Spectrum, Genie, TY Webb, Filmore, Pony Boy, Greek

It was a great morning for mid week beat down after th cold temperatures on yesterday.  My alarm clock went off early so I decided to make a workout based ALARM (arms, legs,abs, run, merkins).  Here is what you missed. I gave the disclaimer and we were off.

Warm Up

1 lap around the parking lot.  High knees and curb step ups.

15 SSH, 20 arm circles, 15 cotton pickers, 15 windmills

The Thang

We are started with the 4X4 merkin.  It’s as follows:

burpee, plank, 4 merkins and 4 mountain climbers while your partner sprints the length of the parking lot and back.  Repeat 3 times.

Aiken Legs :  20 squats, 20 lunges, sprint 50 yards, 20 split jacks and 20 kris/cross pick ups.  Repeat 2 times

Alarm 1:  10 shoulder presses, 10 LBCs, 10 curls, run a lap of parking lot and 10 merkins.

Alarm 2: 10 of each… shoulder taps, squat jumps, peter Parker, run and Carolina dry docks.

Alarm 3:  10 of each… burpees, jump squats, mountain climbers, run and hand release merkins.

repeat twice.


Low Fludder – 20

Mason twist – 20

Scissors kicks -20


sign up to Q at Skywalker!!!


It’s always an honor to lead the PAX! Have a great Great day!

dirty martini

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