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F3 MeCa | October 18, 2018

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Hit the Hills at the Village!

  • When: 08/14/18
  • QIC: Big Tuna
  • The PAX: Motown, Brutus, Morning Wood, Thick Burger, Big Tuna


Five pax from the Boondocks F3 AO enjoyed a stroll thru the Village today while stopping at a few hills to get some incline running in. We took off promptly at 05:30 and passed Thick Burger pulling in 20 seconds later. I paused briefly to see if we should wait and then took off – fortunately he has a good sense of smell and picked up our scent to quickly track us down.

Warm up
Mosey down the driveway and next door to the church for:
• Side Straddle Hop (x15, IC)
• Windmill (x10, IC)
• Hillbilly (x10, IC)
• Low Slow Squat (x10, IC)

The Thang
Start at base of church parking lot, run to top of the hill for specified exercises, run back down hill to starting point for:
• 10 burpees
• 20 merkins
• 30 jump squats
• 40 LBC’s
Repeat – total of 3 rounds for 30 burpees, 60 merkins, 90 squats, 120 LBC’s
Finisher – Peoples Chair with Overhead Press (x25, IC) and Overhead Claps (x25, IC)

Morning Wood and Brutus teamed up for a 10 count while we recovered with a teminder that Brutus is not a math teacher!

Mosey back to the Y parking lot, run up parking lot hill to picnic shelter area for specified exercises, run back down hill to starting point for:
• 10 dips
• 20 table presses
• 30 Walking Lunges (15 per leg)
• 40 Plank Jacks
Repeat – total of 3 rounds for 30 dips, 60 presses, 90 lunges, 120 plank jacks
Finisher – travel up steps to the pool via different methods — bear crawl, lunge walk, walking push-ups and then return  to the picnic shelter.

Mary
• Flutter Kicks (x20, IC)
• Oblique Crunches (x10, IC – each side)
• LBC’s (x20, IC)
• WWII Sit-ups (x20, OYO)

Moleskine
Thanks for the opportunity to lead this morning. Always a privilege and honor — appreciate all of the fitness, fellowship and faith shared today!

If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards. Paul “Bear” Bryant

Nothing is impossible, the word itself says ‘I’m possible’! Audrey Hepburn

Big Tuna

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