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F3 MeCa | September 22, 2018

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Simple workout at the Mill

  • When: 9/14/18
  • QIC: Fire Chicken
  • The PAX: Grandmaster, Sir Topham, Rooster, G-Vegas, Catfish, The Scarlet, Chicken Strip


8 pax decided to get in a workout before all the wind and rain arrives from Hurricane Florence….

Mosey to Circle of Honor for….SSH’s x 25 IC, Cotton Pickers x 15 IC, IST’s x 15 IC, & arm circles

Mosey to parking deck for the Thang…3 exercises…each main level = merkins & wide sumo squats x 10 and increase by 10 on each main level…on all half levels 1 minute hand plank.  Totaling 210 merkins and wide sumo squats and total of six 1 minute hand planks plus one 30 sec one arm planks each side.

Mary: dying cockroaches x 25 IC, glute bridges x 15

Prayers/Praises/Announcements: Prayers for all in path of Hurricane Florence including first responders.  Loafers mother, chicken strips grandmother, YHC’s aunt. We’re also looking to do an F2 sometime in October…look for some dates from G-Vegas.

Moleskin….Nice group this morning and YHC is determined to get glutes stronger and hip flexors more “flexible” so to reduce injuries while running. Wide sumo squats are a great exercise to strengthen the glutes and glute bridges hit glutes too and stretch hip flexors.

Loafer has the Q tomorrow but we’ll continue to monitor the weather.

Always an honor,

Fire Chicken

Fire Chicken

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