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F3 MeCa | December 12, 2018

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Reverse Indian Run Parking Deck

  • When: 12/5/18
  • QIC: Rooster
  • The PAX: The Farm, Fire Chicken, Gunny, Backdraft, Sir Topham


6 Men decided to embrace the suck.

Warmarama –

SSH x 20 IC

Mountain climbers x 20 IC

Hillbilly x 15IC

Arm Circles

High knees x 20IC

Warmup jog up parking deck ramps to 5th level and down stairwell back to entrance.

The Thang:

The workout consisted of 3 different exercises that each take the pax up to 5th floor level then down stairwell to entrance while 1 pax member is running up to 5th level and down stairwell to catch the workout group (Think reverse Indian run on steroids)!

Exercise 1: Group does 10 burpees and 10 Core Killers on level 1 then runs up ramp to level 2 for 10 more burpees and Core Killers, repeat up to level 5 then down stairwell to start 2nd exercise.  While the group is doing burpees the runner takes off up ramps as mentioned to level 5 then down to catch group, then second runner takes off.

Exercise 2: Walking lunges up ramp on one side then Quadraphilia up ramp on other side.  Repeat up to level 5 then back down to start exercise 3.  Again a runner is trying to catch us reverse Indian run.

Exercise 3: Group does 20 Merkins and 20 WWII on level 1 then runs up to level 2 for 20 more Merkins and WWII.  With only 8 minutes left QIC called for Mary

Mary:

Homer to Marge

Low dolly

Flutter kicks

Planks

W ups (From The Farm)

Moleskin:

A lot of chatter from this small group today which is always entertaining.  Good Audible call from Fire Chicken on ditching the Bear Crawls up Parking deck ramps, as I’m sure Catfish and Gunny have plenty scheduled for Kannon Cup Friday.  Thanks to The Farm for coming out today, always enjoy the conversation when he’s around.

Forgot to Mention Kojak plans on coming out again this Friday to defend his Kannon Cup Crown, lets not let that happen! LOL

It’s more than a workout.   Till next time, Rooster

Fire Chicken

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