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F3 MeCa | July 20, 2019

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Nice Morning For A Beatdown

  • When: 08/23/18
  • QIC: Guinness
  • The PAX: FedEx (FNG), ONJ, Titan, Sterling, Guinness


5 in the gloom for a Beatdown. Here’s how the beating happened:

Disclaimer

Warmorama
Side Straddle Hop x20 IC
Imperial Storm Troopers x15 IC
Cotton Pickers x15 IC
Low Slow Squats x15 IC
Windmills x10 IC
Mountain Climbers x15 IC
Plank Jacks x15 IC
Merckens x10 IC

TheThang
Mosey to 2nd Entrance
WW2 Sit-ups x20
Crunchy Frogs x15

Mosey to Wall Of Pain
People’s Chair
Balls to the Wall
Wall Taps x20
Donkey Kicks x20
Repeato

Mosey to 1st Entrance
Burpees x10

Bear Crawl to 1st Island
Crab Walk back
Lunge to 1st Island
Broad Jump to 2nd Island
Jump Squats x20
Forward crab Walk to light post
Duck Walk to Island

Pull-up x10
Dips x10 in bar or x20 on curb
Chin-up x10
Dips x10 in bar or x20 on curb

Mosey to Picnic area
Step ups x15 or Jump ups x10
Incline Merckens x10
Derkens x10
Repeato

Mosey to Parking Lot
Suicides 5 lines
Repeato

Mary
Flutter Kicks x15IC
Crunchy Frog x15IC
Box cutter x15IC
Russian Twists x15IC
Plank 1 min

Moleskin: @Royal was out of Q action due to ilness. Get well, @royal! YHC took the Q honor.  So, the Beatdown wasn’t a ‘royal” pain, it was just pain. Glad to have FNG, @FedEx with us. Great work, @Fedex. Fntastic morning for a Beatdown – great weather. The Fall is the best time of the year and it hasn’t even begun.  See you tomorrow for #IronPax.

COT

Announcements: Hit The Brixx 5K – Sept 15

Men’s Breakfast at Stonebridge- Sept 15

Prayer:

Guinness

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