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F3 MeCa | January 21, 2019

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The right foot

  • When: 01/01/19
  • QIC: Laser
  • The PAX: Blowout, The Farm, R2D2, King Julian, 2Step


6 PAX decided to start 2019 on the right foot by posting to the Jan 1 bootcamp. Blowout showed early for a solo pre-run and announced that he was an HC for SMR much to YHC’s excitement.  Apparently the persuasive prowess of The Farm has converted yet another to the ranks of the F3 Relay CSAUP brotherhood.

Warmarama:

SSH x 20 IC

5 Burpees

IST x 15 IC

5 Burpees

WM x 15 IC

MC x 15 IC

PJ x 15 IC

SLDK x 10 ea leg

Mosey to Wall for

Dips x 15 IC

Mike Tyson x 10 IC

THE THANG:

Grab rocks from rip rap and carry to parking lot

5 Stations with two groups of three.  One pax from each group stays at Station 2 until relieved.  Other PAX do 20 reps at each rock station, sprint back to Kettle Bells carry and complete to relieve jump rope PAX

1. Kettle Bell carry

2. Jump rope

3. Rock Curls

4. Rock overhead press

5. Rock Chest Press

Completed 3 Rounds then did a final station / merkin rock pick up and carry back to rip rap

Circle up for Howling Monkeys and Circle Merk

10 MOM

Rosalita, W, Low Dolly, Low Flutter, Dying Cockroach, Homer to Marge, Pretzel Stick, LBC

COT and BOM

Prayers for KJ’s mom for healing from cancer

Prayers for PETA to heal up

Prayers for all the brothers AWOL

Thanks for KJ’s new job

Sign up for The Gremlin today!  Event is Jan 19 at UNCC.  Need RSVP for count!  https://f3-meca.com/2018/11/16/the-gremlin-preblast/

Sign up for MeCa Winter Party on Jan 26th. https://f3-meca.com/2018/12/10/f3-meca-2019-winter-party-preblast/

Join The Farm, Laser, Blowout and 2Step on the Smokey Mountain Relay team.  This is a 12 man relay in the Smokey Mountains in April.  It. Will. Be. Awesome.

Laser – OUT

Laser
  • On January 1, 2019

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