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F3 MeCa | June 20, 2019

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Back at The Mineshaft

  • When: 12/22/18
  • QIC: AstroVan
  • The PAX: Robins Nest, Caravan, Town & Country, Deuce, AstroVan


With a Christmas Break for Flag Football, I decided to make a return to Mineshaft to see what we could get into. Since YHC is battling a bout of plantar fasciitis, I knew I didn’t want to run far, so to the rocks it is.

Run to the tennis court parking lot for Warm-up run by Town and Country:
– SSH
– Tempo Merkins
– Mountain Climbers
– Windmills
– Cotton Pickers
– Tempo Squats
– Arm Circles

Mosey to the rock piles and pick up 1 stationary rock and 2 traveling sized rocks and head back to the parking lot.

Circle up for Curls, Shoulder Press, Goblet Squats, Chest Press, Forward Raise, Lateral Raise

Grab travelling rocks and run up the hill toward the tennis center. Enter Tennis Center for 10 Muscle Ups on the wall. Continue to corner of Craver and Cameron for 10 Merkins with a rotation (lift rock above body in a side plank). Continue to Bridge and do dips. Continue to access road back to parking lot doing lunges to the third street light.

Circle up for Curl to Press, Squat to Press, Skull Crushers, Chest Presses, WW2 situps with rock,

Grab travelling rocks and run up the hill toward the tennis center. Enter Tennis Center for Peoples Chair with 10 presses IC. Continue to corner of Craver and Cameron for 10 Merkins with row. Continue to Bridge and do dips. Continue to access road back to parking lot doing lunges to the third street light.

Circle up for a Town & Country led, Curls to Press, Forward Raise, Lateral Raise, Skull Crushers, Supermans (flock of geese flew over as we were doing these and I swear they were laughing at us), Some weird Superman modification with arms out to our sides, some others that I am missing.

Return the Rocks. Run up the hill to the sidewalk and do 10 Merkins just because. At this point Robins Nest broke off to find a Port-a-potty while the rest of stopped for Reverse Crunches, run a bit, Low Flutter, Low Dolly and plank until Robins Nest rejoined. Mosey to the parking garage for W’s. Mosey to the stairs and hop up all the stairs to the walkway to the parking lot and Recover, Recover.

Moleskin:
– Good to be back out at The Mineshaft
– While trying not to run to much, still got 2 miles
– Robins Nest and YHC got the Passport Challenge patch and they are “sweeeet”

Announcements
– Gremlin 1/19
– Winter Party 1/26

AstroVan

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