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F3 MeCa | March 23, 2019

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Comanche Bell – Casting started today

  • When: 12/31/2018
  • QIC: Avalanhe
  • The PAX: Forgotten Jelly, Ace Ventura


Skemettle, Liberty, Metallica, or whatever name we come with – a new routine is here. Woke up the neighborhood with my car panic alarm, while Jelly and I were getting started. Waited for Ace Ventura who was spotted walking with his bell, and with a Polish saying (check slack) in mind, off we started –

Warm-o-rama
Brisk walk around the the lot with KB
Cotton Pickers X 15
Motivator – 7 – 6 – 5- 4 – 3 – 2 – 1

Moved to the entrance for the Thang

The Thang
Series of KB exercise with
i – Chest Press 2 – 4 – 6 – 8 – 10 – in cadence –
ii – LBC with KB 2 – 4 – 6 – 8 – 10 – in cadence
iii – Mosey to the wall for box jumps 2 – 4 – 6 – 8 – 10 – 12

Curls X 15
Shoulder Press X 15
Triceps Extension X 15
Repeato –

Halo X 15
Figure 8 X 15
Upright Row X 15
Repeato

Merry
No Merry

Naked Moleskin
1. As always has been, my day gets a boost of spiritual energy with the fellowship. Great push by all of us.
2. Quite a bit of mumble chatter even with just 3 PAX. Those were mainly around rock hard abs, chiseled chest, and Jelly’s breasts.
3. There sure will be painful chest/ abs with chest presses, and LBCs with the bell totaling 156 each
4. Ranger did a flyby to the gym.

Avalanche

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