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F3 MeCa | May 19, 2019

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Beatdown With Sauna Included

  • When: 09/06/18
  • QIC: Guinness
  • The PAX: Royal, FedEx, Titan, Pongo, Sterling, ONJ, Guinness


7 of Tradition’s bravest battled buoyantly over humid conditions.  This is how they stayed afloat:

Disclaimer

Warmorama
Side Straddle Hop 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

The Thang

Mosey to Station 2

Station 2
Ladder Merckens and kneeling air presses from 1-10

Mosey to Station 1

Station 1Mosey to Station 2
Burpees x10

Mosey to Station 2

Station 2
Squats x20
Burpees x10

Mosey to Station 1

Station 1
Carolina Dry Docs x20
Squats x20
Burpees x10

Mosey to Station 2

Station 2
Lunges x20
Carolina Dry Docs x20
Squats x20
Burpees x10

Mosey to Pull-up bars via Station 1

Ladder pull-ups from 1-5
Run to curb between each set

Mosey to Mary

Mary
Low Dolly’s x15IC
Homer to Marge
Rosalitas x15IC
Mason Twists x15IC
Box Cutters x15IC
Plank 1 minute

Moleskin: Noticed late last night that the Q spot was open so I signed up. Replicated some of @BigBlue’s Beatdown from yesterday at F3Afton. The humidity was high again this morning at 96%. Well done, Pax! Great work by all. Titan has the Q for Kettlebell Friday tomorrow. See you in n the gloom!

COT

Announcements: Old Glory – Tuesday, Hit the Brixx 5K/10K – September 15, Men’s Breakfast at Stonebridge on September 15 (Beatdown before at ?)

Prayer: Sterling’s wife driving to Michigan to see her grandmother who is not doing well

Guinness

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