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F3 MeCa | May 30, 2020

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Get Back to Work

  • When: 12/26/18
  • QIC: Hipbone
  • The PAX: Homeland, Catfish, Spud, Look Me Up, Mighty Mouse, Captain Morgan, Nails, El Ab

Phone said it was 37 degrees.  Car said 28 degrees….car was right.  9 strong showed for an after Christmas beatdown to reverse the effects of too much food and drink.

Mosey to parking lot by What A Burger

  • Cross Jacks x 20 IC
  • ISTs x 15 IC
  • Leg over Right/Right over left and other stretches due to cold weather

Mosey to back Entrance of Carolina Courts

The Thang

3 – Station Rotation

Station 1 – 8 Burpees

Run to Center Parking area

Station 2 -4-way Bear Crawl (Forwards, Right, Backwards, Left)

Run up Stairs

Station 3 – 8 Core Killers

Rung to Station 1

Repeato till time called

Mosey to Mary


  • Low flutter x 10 IC, Hello Dollies x 10 IC
  • Bridge
  • Raised Leg pulse crunches ( 10 center, 10 left, 10 right)
  • Bridge
  • Deerticks x 20 IC
  • Bridge
  • Yoga Stuff to Finish Up


Great group – all needing move and burn some calories.  Catfish got some shinny new legging that smashed his “bits” the entire time.  Pax concluded must be women’s medium, not men’s!  Great coffee time with no one in a rush.  Good stuff.

If you get tired, rest – but never quit!




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