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F3 MeCa | July 9, 2020

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Rockin’ Around the Christmas Tree

  • When: 12/14/18
  • QIC: Practice
  • The PAX: Gapper, Bear Claw, Flip Phone, Dr. Lecter, Clueless, Wexler, Practice

7 steadfast PAX rolled into Stallings Road Park on a wet and chilly Friday morning to throw some iron and “rock out” to some classic Christmas tunes. Michael Buble set the tone for the morning’s activities and off we went…..

Mosey to far end of parking lot. Disclaimer. Warm-up (15 each)

SSH                                        IST

Windmill                              Monkey humpers

Arm circles

Thang + Mary

Pyramid – 10-15-20-15-10

Exercises included:

–          Sumo High Row

–          Swing

–          Lawn mower (each arm)

–          Figure 8 (both directions)

–          Press de Rango Completo (renamed to “Full Court Press” by YHC)

–          Triceps’ extension

–          Thruster (each arm)

–          Curls (each arm)

–          Molino (renamed to “Wax On, Wax Off” by Clueless)

–          Squat jump

Hit the six for:

–          Homer to Marge

–          Russian twist

–          Sit-up (with or without weight)

–          Around the World (both directions)



Count off and name-o-rama


Church of God Orphanage party this Sunday

The Gremlin is January 1/19. ACTION NEEDED:

(1) order a shirt… order locks 12/18,

(2) sign up if you are going

MECA Holiday party 1/26



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