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F3 MeCa | June 2, 2020

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Watch for Ice!

  • When: 12/11/18
  • QIC: Big Tuna
  • The PAX: Brutus, Baby Face, Big Tuna

Three  Pax ventured out of their warm fart sacks to enjoy a crisp, cool morning beatdown at Boondocks – The Village.  The Y appeared to be operating on a two hour delay similar to CMS schools which would unfortunately  impact coffeeteria plans today.  Fortunately – we at F3 don’t operate on the same schedule!

At 05:29AM — YHC wondered if anyone else would arrive and then Brutus/Baby Face pulled in  so we quickly departed for stroll of the Village grounds with simplest disclaimer given by YHC  – “Be careful, watch for ice!”   

Warm Up

Mosey next door to the upper church parking lot for:   

  • Low Slow Squat (x15, IC)
  • Cotton Pickers (x15, IC)
  • Side Straddle Hop (x15, IC)
  • Windmills (x15, IC)
  • Plank Jacks  (x15, IC)

The Thang

We used the upper church parking lot for some 4 corners work:

1st round

  • 10 burpees
  • 20 merkins
  • 30 jump squats
  • 40 plank jacks

Repeato – 2nd round

  • 20 burpees
  • 40 merkins
  • 60 jump squats
  • 80 plank jacks

We headed out of the church entrance and moseyed back down Albemarle Rd to the Y and headed to the picnic shelter for:

1st round

• 40 decline merkins 

• 40 LBC’s

• 40 dips         

  •  40air squats

Run a lap up the steps to the outdoor pool, back down the ramp to the parking lot and then back upto the picnic shelter for additional rounds.

Repeato – for 2nd, 3rd, 4th rounds

  • 30,20, 10 decline merkins 

• 30, 20, 10 LBC’s

• 30, 20, 10 dips         

  • 30, 20, 10 air squats

Run a lap after each round of exercises


  •   TablePresses (x20, IC)
  • Incline Merkins (x20, IC)
  • Steps– Right Leg / Left Leg (x20, OYO)


  • WWII Sit-ups (x20, OYO)
  • Plank Variations (1 minute)
  • Plank Jacks  (x10, IC)


Countarama, namearama, announcements and closing prayer.  


Thanks everyone for coming out this AM – it was great to be out in the cold weather to enjoy a beatdown with some Boondocks brothers.  Always a privilege and honor to lead — appreciate all of the support and fellowship shared today. 

Big Tuna

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