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F3 MeCa | September 23, 2019

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Bringing the Ridge to the Dawgs courtesy of SoloCup

  • When: 11/07/18
  • QIC: Uecker
  • The PAX: Turbine, Torch, Rerun, Sausage, Mo-town, Habs, Talladega, Buck, ManDown, Bullseye, BigTuna, Uecker

Bringing the Ridge to the Dawgs courtesy of SoloCup

YHC took the reins after calling out a fellow member to lead, guess I should think of the repercussions before typing in slack!

F3 – #3

  • Disclaimer – We are a peer-led, zero-cost non-profit work out group, we are not professionals and do not claim to be.  Preform each exercise safely and modify as needed. By participating in an F3 workout, you assume all the risk associated with doing so.
  • Mosey (go the back way) to the lighted area
  • Warm Up
    • 1 Side straddle hop x 20
    • 2 Imperial Storm Troopers x 10
    • 3 Merkin x 10
    • 4 Windmill x 10

-Mosey to close parking lot

  • The Thang
    • Do each exercise as fast as possible for 30 secs each
      • Sumo Squats
      • Lateral 3 step
      • High Knee
      • Monkey Humpers
      • Rudy’s
      • Lunges (rotate legs)
      • Line hops
      • Mt Climbers
      • Plank toe taps
      • Blast off Merkins
      • Burpee
      • Crunchy Frogs
      • WW2’s
      • Reverse Crunches
      • Suicides (touch each line)
      • 15 count recovery
    • Repeato x 3
  • Mosey back to Mary
      • Squirm x 15
      • Dubyas x 15
      • Box Cutters x 20 – Courtesy of ManDown
      • Push up/WW2’s – Courtesy of Mo-Town
      • Plank Jacks – Courtesy of BigTuna

Prayer Requests – Praise from Buck on Family doing better

Announcements – Q-Source this Saturday at Rocky River Coffee, good talk about leadership, accountability, and showing up this morning.

Moleskin – I was trying to bring something different to the Dawgs this morning and it looked like I delivered.  A ton of NO-QUIT and A lot of Jibba Jabba, must not have been hard enough? We almost made it 3X, 2-1/2 is not bad!  A great job by all today, sorry Turbine the fog was too heavy to recognize you this morning. Great to meet a couple of guys from the Pass port challenge this morning.  Still haven’t been able to get Dial up out of bed, we might have to pull an Old School and show up at his front door in the morning?! I have a plain white van we can borrow, just need a couple guys to help muscle him into the van!


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