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F3 MeCa | October 19, 2019

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Tear It Down and Build It Up

  • When: 12/22/2018
  • QIC: Solo Cup
  • The PAX: Gamma, Wexler, Klump, Buck, Bull, Minion, Escalade, Scooter, Exit 54, Solo Cup

9 men, tho eventually 10, stepped into the cool, crisp, Gloom of the RailYard hoping to get a little stronger.  What they found was fellowship, camaraderie, and team work.

Warm Up

Long mosey through the woods to the Football field parking lot

Circle Up

  • SSH x 15
  • IST x 15
  • Windmill x 15

Eventually figure out two man teams

The Thang
Deconstructed Team Burpees

200 Team Reps of Each Exercise. P1 Does the reps, P2 Runs the football field. Flap Jack

  • 200 Squats
  • 200 Up/Down In/Outs “Crossfit Burpees”
  • 200 Merkins
  • 200 In/Outs
  • 200 Squats

Circle back up

100 Team Burpees

Mosey back up to the Cars

  • LBC x 15
  • Squirm x 15
  • WWII Sit Ups x 10
  • Crunchy Frogs x 15
  • Great day to out in the Gloom and fellowship with you brothers.  A ton of no quit, and it was awesome to see guys help others out with reps.
  • #TClaps to the runners
  • Great to have #Minion out and making his brothers look bad.  I think he’s better for it

Keep pushing everyone.  Enjoy Christmas and travel safe



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