F3 MECA

Official Website for the MeCa Region of F3 Nation

Menu

But this isn’t how Murdock usually does it

All Highlands Backblasts

April 21st, 2018 By Disaster

Thirteen men showed up to Mallard Creek Community Park this morning to find a new ‘Q’ who was still up to his old tricks. After several consecutive weeks with @Murdock as the Saturday ‘Q’ YHC decided to give him the week off and he responded by showing up late. After a quick and thorough disclaimer the PAX was off to the top of the parking lot for

WARMARAMA

THE THANG

The big hill hadn’t seen a lot of use after a wet/dark/icy winter so I decided to welcome it back into our hearts. We started with an 8 to 1 ladder with burpees at the top and WW2 sit ups at the bottom. Bear crawl up for the first four and quadraphelia up for the last four. I knew it was going to be a long day when most of the PAX wimped out and moved over to the pavement because the ground was “too wet”. I also knew it was going to be a long day because the combination of @Gump and @Chopper was already providing enough mumblechatter to accommodate a month of beatdowns.

The PAX moseyed across the soccer field and partnered up by the bleachers. Partner One did step ups while partner two ran back across the field for 25 merkins on the “dry” pavement square. Rotate. Round two included more step ups for partner one while partner two ran back for 25 low flutters. Rotate.

Next the PAX headed back to the parking lot for the main event. Four big boy laps all the way around the lot stopping in the middle each time for exercises. Rounds one and three included 20 merkins, 30 squats, and 40 LBC. Rounds two and four included 20 Carolina dry docks, 30 lunges (15 per leg), and 40 reverse crunch.

We had to run back to the soccer fields to pick up @Chopper’s jacket so we went ahead and moseyed on across the field and up the road to the split rail fence. Find your partner and take turns knocking out 20 elevated merkins and 20 elevated dips from the top rail (thanks to ONJ for helping me out). Finish up with 15 declined merkins from the middle rail.

Mosey back down to the soccer field to say good bye to our old friend the hill. Run up the hill for 10 jump squats and back down to the nice dry pavement for 10 WW2 situps. Repeato. Mosey back to the main parking lot.

MARY

COT and BOM

Thanks to everyone who posted today. Best wishes to @Olive and his family as they hosted the first ever Sweet Tooth 8K this morning in Huntersville. Plenty of PAX posting there I’m sure.