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F3 MeCa | April 20, 2021

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Love the Passport Traveling…..But Glad To Be Home At Boondocks!

  • When: 12/04/18
  • QIC: Motown
  • The PAX: Big Tuna, Baby Face, MorningWood, Deuce, Brutus, Motown


Six Pax showed up for a morning Beatdown

Mosey around the Y Village then added Jab-Jab with the run and headed over to the church village

THE WARMUP

Imperial Storm trooper IC x 20

Cotton pickers IC x 20

March steps 20 – High knees 20 – repeato

Mosey around the church village to…..

Walking lunges 20  – Jumping lunges 20  – repeato

Abyss Merkins 10  –  Dips 10  – repeato

Mosey over to Doctor’s village for some….

Jump squats 10  – Squats with side kicks 10  – repeato

Crunches 20 – Reverse crunches 20  -repeato

Flutter kicks 10  – Banana hold 10 count

Scissor kicks 10  –  Banana hold 10 count

Mosey back to Y Village shed….

MARY

All 20 count holds

Left side plank hold

Plank hold

Right side plank hold

Repeato……..

Just enough time speed round!!!!

5 Merkins – 5 LBC’S  – Repeato until time called.

(How many rounds did you get??)

 

After all that it’s COFFEETERIA TIME!!

 

 

Motown
  • On December 4, 2018

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