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F3 MeCa | December 12, 2018

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Soccer Arms Be Gone!

  • When: 12/6/2018
  • QIC: Chicken Coop
  • The PAX: Forgotten Jelly, Buckwheat, Oboe, Robin's Nest


5 PAX beat the #Fartsack to circle CME and beat up those Summer Soccer Arms.

Disclaimer to Mosey

Warmarama

  • SSH x20
  • Cotton Picker x20
  • CDD x 15
  • Windmill x15
  • IST x 20

Mosey to Pavillion

  • Negative Pullups 10, 7, 4 oyo
  • Alternate with Step ups 10 each leg

 

  • Negative Chinups 10, 7, 4 oyo
  • Alternate with Dips 20, 15, 10

Mosey to front of school

  • Peoples Press x 20

Mosey to Rock Pile

  • Curls x20
  • Arm Lift x20, (Still stuck on the name of that one)
  • Overhead press x20
  • Chest Press x20
  • Overhead Pull x10 oyo

Mosey to courtyard

  • Irkins x10 x 3 sets
  • Muscle ups 10, 15, 20

Mosey to blocks

  • Blerkins, (Block Merkins) Intended 10, audible at 7
  • Curls x20, (fast cadence) 2 sets
  • Goblet squat x 10, 2 sets

Mosey to light pole #2

Down the hill to Mary

Mary

Pretzel Crunch x 20 each side

  • Low Dolly x10
  • Low Flutter x10
  • LBC x20

COT

Red Friday tomorrow, December 7th .

Always my pleasure to lead.  Great job coming out today.

Chicken Coop

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