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F3 MeCa | January 21, 2019

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Pentecost Renewal

  • When: 05/16/18
  • QIC: Big Blue
  • The PAX: Tig (just one 'T'), Turbine, Top Gun, Talladega, Terrible Towel, Tugboat Willie, Sausage (formerly FNG -Brian), Bullseye, Spauldini, Hop Hunter, 4-wide, Big Blue

As Pentecost Sunday approaches (this Sunday) which is 50 days after Easter, it seemed that 50 was a good number to design a workout around.

Mosey – Run lines, forward/backward/karaoke/side to side

Warm-ups – SSH IC * 20, Windmill IC * 10, Cotton Pickers IC * 11, IST IC * 15

The Thang –

Partner up – perform 50 reps of each exercise as a team

Burpees – run lap around parking lot

Burpees, Freddie Mercury – run lap

Burpees, Freddie Mercury, Squats – run lap

Freddie Mercury, Squats, Merkins – run lap

Squats, Merkins, Lunges – run lap

Merkins, Lunges, WWII – run lap

Lunges, WWII, Carolina Dry Docks – run lap

WWII, Dry Docks – run lap

Dry Docks – run lap


Mary – Dying cockroach, crunchy frog, low flutter, superman


Continued prayers for Spauldini and his wife Brandy and baby Isabell.  Prayers for strength and courage to profess our faith to others as the apostles of Jesus did 2000 years ago after receiving the gift of the Holy Spirit on Pentecost Sunday.


Big Blue

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