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F3 MeCa | June 20, 2019

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F3-6-Mafia

  • When: 12/28/18
  • QIC: GREEK
  • The PAX: Sparky, Luigi & Greek


Today was YHC’s last Q before turning the big 3-6.  In order to commemorate the occasion, only 3 of us showed up.  Given the weather, the workout was conducted entirely under cover in the back of the Golf Club as the PAX completed exercises in multiples of 3 or 6 while we enjoyed the elegant musical talents of Three 6 Mafia from the stereo…

Warmarama

  • 36 Side-Straddle Hops
  • 18 Imperial Storm Troopers
  • 12 Cotton Pickers
  • 12 Arm Circles
  • 12 Windmills
  • 12 Tempo Squats

The Thang

  • Station 1: 30 Merkins & 60 Side Straddle Hops
  • Station 2: 30 In/Outs & 60 Squats
  • Station 3: 30 Carolina Dry Docks & 60 LBCs
  • Station 4: 30 Plank Jacks & 60 Calf Raises
  • Station 5: 30 Lunges & 60 Flutter Kicks
  • Station 6: 30 Star Jumps & 60 Mountain Climbers
  • Repeato x 2 (was going to be 3x, but we ran out of time…next bday)
  • For good measure, we worked in 6 sets of 6 burpees throughout the workout

Mary

  • 10 WW II
  • 18 W’s
  • 18 Mexican Twist

Moleskin

  • Continued prayers for KoolAid & Scarlett Grace
  • Sign up for Gremlin and the Winter Gala
  • Where is Churchill, Grinder, Ambassador, Black Sheep, Phantom, Dirty and Dodger?

Wishing you all the best of recoveries,

GREEK

Greek
  • On December 28, 2018

Comments

  1. Thick Burger

    I genuinely hate that I missed this workout. Awesome soundtrack

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