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F3 MeCa | July 16, 2019

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4 Corners of Pain

  • When: 12/18/18
  • QIC: Steel Cannon
  • The PAX: Heatstroke, Roomba, Sugar, Jimmy Buffet, El Sábado, Boucher, Life Alert, Manwich, Steel Cannon


9 brave PAX posted at the Stone this morning for some early morning fun. 

Mosey to lawn in front of HRMS.  As soon as the mosey started, I was quickly reminded that I forgot the disclaimer.  Nope, I’m not liable, nor is F3, the school, nor Moss Creek.

Warm up

SSH x 25 IC

Cotton Pickers x 10 IC

Smurf Jacks x 10 IC (demo shown and advice given to remember this for later.)

Plank Jacks  x 10 IC

Peter Parker Merkins x 10 IC (demo shown and advice given to remember this for later.)

Mosey to the track behind the middle school. 

The Thang:

4 Corners

We will stay together as a group.  PAX start at Turn 1 of the track, perform 10 reps of exercise.  Run around track, 100 yards, to Turn 2.  Plank or Al Gore until the Six gets there.  Perform 20 reps of exercise.  Run 100 yards to Turn 3.  Plank or Al Gore until the Six gets there.  Perform 30 reps of exercise.  Run 100 yards to Turn 4.  Plank or Al Gore until the Six gets there.  Perform 40 reps of exercise.  Run 100 yards back to Turn 1.  Plank or Al Gore until 6 gets there. 

If I remember correctly, this is what we got done:

                    Turn1(x10)       Turn 2(x20)                 Turn3(x30)       Turn 4(x40)

Round 1      Body Builders    Merkins                   Air squats          Freddy Mercs

Round 2      Burpees           Peter Parker Merkins   Iron Mikes      Scissor Kicks

Round 3   BodyBuilders  HandRelease Merks   Smurf Jacks  Reversecrunches
Round 4       Burpees              Merkins                    Air squats             Low Dollies

Got back to Turn 1 and called 1 more burpee (OYO) before the mosey back to Mary.

Mary

J-Lo’s x 15 IC

Pretzel Crunches x 15 IC, each side

Recover, recover. 

COT / Announcements

Prayers for MC’s Mom, Heatstroke’s Dad, Injured Pax, Traveling Pax

Moleskin:

Solid work put in by all this morning.  Thanks for coming out.  Overall, we got 1.9 miles in with some quality pain stations.  20 Peter Parker Merkins are easier on paper than they are for real, that’s for sure.  (Esp after doing 10 burpees).  I kinda like them though.  We’ll be seeing those again sometime!

Always an honor,

Steel Cannon

steel cannon

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