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F3 MeCa | September 23, 2018

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Diamonds, Walls, and Sweat- On the Fly

  • When: 07/11/18
  • QIC: Talladega
  • The PAX: Rerun, Hokie Pokie, Sausage, Beetlejuice, Turbine, Tig, Habs, Spauldini, FNG Scott- Virgil, Talladega


10 men showed at The Dawg House and without a QIC on the schedule, we were left with YHC to improvise.  Might not have been the most creative beat down but the effort and sweat all came naturally nonetheless.  5:30a rang, disclaimer given, off to mosey through the parking lot.

Warmups

  • SSH x30 IC
  • IST x20 IC
  • Low slow squats x20 IC
  • LBAC forward and backward

 

Mosey to the courtyard

  • Each man starts on a diamond
  • Lunge walk to the next diamond, 1 merkin
  • Lunge walk to the next diamond, 2 merkins
  • Continue the sequence to make 1 lap = 12 diamonds = 12 merkins at the last stop
  • Step-ups on the flowerbed walls until time called- YHC had a number in mind, somewhere around 20 each leg
  • Each man starts on a diamond
  • Bear crawl to the next diamond, 1 WWII
  • Bear crawl to the next diamond, 2 WWIIs
  • Continue the sequence to make 1 lap = 12 diamonds = 12 WWIIs at the last stop
  • Step-ups on the flowerbed walls until time called- same thing as first time, somewhere around 20 each leg

Circle up; 1 man calls an exercise for the PAX to do while he runs a lap outside the courtyard; upon his return, next man calls an exercise and the cycle continues until all 10 men take a lap (YHC lost sequence of the exercises but they included the following):

  • SSH
  • Burpees
  • Incline Merkins
  • Elbow Plank
  • RBCs
  • Dying Cockroach
  • Cotton Pickers (IC thanks to Turbine)
  • Low Dollie
  • Low Flutter
  • Mountain Climbers

Line up facing the courtyard wall

  • Run to the wall, 1 Hot Pursuit
  • Run back to the start
  • Run to the wall, 2 Hot Pursuits
  • Run back to the start
  • Continue the cycle for 3,4,5,4,3,2,1 Hot Pursuits

Line up for Indian Run around the inside of the courtyard

  • First man drops out and does 1 burpee while the PAX runs by; first man joins back up with PAX at the end of the line and then the second man drops out and the sequence continues until all 10 men have completed the cycle
  • Repeat with 2 burpees each man
  • Repeat with 3 burpees each man

 

Mosey back to the cars for Mary led by Rerun

  • Mason Twist x20 IC
  • Straight-leg 6in lift (whatever you consider to be 6in) until time is called

 

Recover Recover

 

Prayers / Praises / Announcements

  • Tug Boat Willie back to work, prayers for the M and the kids
  • Spauldini’s M has doctor’s appointment this week to determine next steps
  • Talladega/Turbine’s church members traveling for mission trips (India, Belize, Brazil)
  • Trick Daddy from Concord AO and family returned to Brazil for another 85-90 days of mission work
  • Praise for Tig’s friend and his cancer treatments/status- back to work, acting like a normal 21 year old again
  • Rerun’s fellow officer involved in motorcycle accident while on duty, going to be OK
  • New AO starting at Dorton Park, F3 Afton- Wednesdays and Saturdays (see 4-wide and Hop Hunter for more details)

Lock shields and pray it out, amen!

Talladega

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