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F3 MeCa | March 23, 2019

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40 is the New 30

  • When: 12/27/18
  • QIC: Mountie
  • The PAX: BCR, Spud, Catfish, Goonie, Fire Chicken, Cupid, Ace, Hops, Homeland, Popeye, Private Ryan, El Ab, Psycho T, Backdraft


15 PAX showed up for Mountie’s  #40 celebration at ASEC
Warm up:  Mosey down Lake Concord to the first available long stretch of guardrail. Grab it and do 40 dips.
Continue the mosey to the Belk parking lot.
SSH X 40 (that’s it for the 40 references.  I promise!)
Leg stretches
Cobra
Mountain climbers
Arm circles
Mosey back to the ASEC back yard
Thang:  Q had already brought back out the large tires and set them up.
Complete 7 tire flips. Then do 10 bunny hops onto the tire, then 10 derkins from the tire
Mosey to the shelter for:
Dips X 20
KGB X 20
Squats X 20
Mosey around ASEC to the rock pile for:
Curls X 20
Skull crushers X 20
Repeat….
Mary:
Planks
Brazilians
Low flutter
Catfish brought it home with some stretching
Mole skin:
Thanks for the strong showing for the 40 celebration. I’m seriously in my best shape since my early 20s. Forever grateful to BCR for the F3 introduction. I put down my last cigarette on May 20, 2011, and never looked back.  But then the police department night shift gym workouts by myself at 4am were becoming monotonous and boring. F3 came along at just the right time! It was exactly what I needed!! In lots of ways.
Thanks to all of you.
Mountie
Matthew 6:20-21  But collect for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves don’t break in and steal. For where your treasure is, there your heart will be also
Hipbone

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