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F3 MeCa | March 1, 2021

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Anniversary Beatdown!

  • When: 12/20/18
  • QIC: Big Tuna
  • The PAX: Thick Burger, Morning Wood, Baby Face, Brutus,, Motown, Deuce

Seven Pax enjoyed a one year anniversary beat down with YHC at Boondocks – The Gunnery this morning.  It’s been an awesome first year with F3 and I look forward to many more F3 anniversaries. The goal of today’s workout was to carry bricks, keep moving to cover as much ground as possible while adding lots of merkin variations and burpees for extra sucking!  

Warm Up

Mosey around the parking lot to front entrance of the school for:   

  • Side Straddle Hop (x15, IC)
  • Low Slow Squat  (x15, IC)
  • Plank Jacks  (x15, IC)
  • Inch Worms  (x5, OYO)

The Thang

Starter:  EMOM – 10 burpees/5 minutes – 50 burpees total

Run to side of school with bricks for:

  • 10 – abyss push-ups
  • 10 – box jumps
  • 10 – Hand release merkins  

Run to hill at back of school with bricks for: 

  • Quadraphelia run up the hill and regular run back down
  • Bear crawl up the hill and crawl bear down
  • Peoples Chair with Brick Press (20X, IC)
  • B2W– with Handstand Push-Ups (5X, OYO)
  • Donkey Kicks (20X, OYO)

Run to side of school with bricks for:

  • 10– supine pull ups (overhand grip)
  • 20- calf raises, (10x – each leg)
  • 10– supine pull ups (underhand grip) 

Run to front of school with bricks for:

  • 10 – dips
  • 20– Bulgarian split squats (10x  – each leg)
  • 10- derkins  

Repeato – completed one more full circuit traveling around the school !!!

Finisher: EMOM – 10 burpees/5 minutes – 50 burpees (with bricks this time)


WWII Sit-Ups (x15, OYO)

COT / Announcements:

  • Gremlin (scheduled on 1/19/19) registration form – link is posted on Slack and email. Sign up now – don’t wait!
  • Upcoming Boondocks schedule: 12/25/18 – Cancelled, 12/27/18 – regular schedule, Q – Thick Burger, 1/1/19 –  start time changed to 07:00AM, Q – Deuce
  • Prayers for Digits from FIA Lexington and her family/friends in this time of need  


Thanks everyone for coming out this AM – it has been a great first year and I look forward to many more years with the F3 brothers! This is an incredible organization and I’m very fortunate to be part of it.   Always a privilege and honor to lead — appreciate all of the support and fellowship shared today and every day!

Big Tuna

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