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F3 MeCa | May 30, 2020

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A trip around the Courts

  • When: 01/02/2019
  • QIC: Hops
  • The PAX: Spud, Deertick, Indy, Nails, El ab, KGB, Luthor, Ace, Cat, Popeye, Private Ryan, Mountie, Psycho T, Finish Line, Running Eagle, Neverland, Homeland, Hops

Warm-up: Mosey over to the pavilion near the bum-wash

–        SSH IC x 20

–        Hillbillies IC x 20

–        Cotton-pickers x 10

–        Arm circles

Workout: Mosey over to Carolina Courts lot

–        4 stations of workouts with a surprise mixed in at Q’s discretion:

o   Core killers x 10

o   Bear Crawl

o   Burpees x 5

o   Lunge walks x 10

–        Audibles:

o   #1 – 1-minute plank

o   #2 – 10 star jumps

o   #3 – 10 merkins

–        Re-group before Mary

o   Plank until everyone was gathered

o   10 slow merks


–        KGB twists IC x 20

–        Alternating Superman

–        Childs pose

–        Dangle hamstring stretch

Moleskin: Great group of guys to kick off our first Wednesday of 2019, with a total of 18 showing up for a 50 degree beat down.  Per usually for me, I tried to keep the workout simple but effective with a twist, adding the audibles.  Seemed like mixed reviews on that one, which almost guarantees I will make sure to have them included each time I Q.  KGB made the workout look like childs play and Cat turned the bear crawl into a gorilla race.  If you haven’t seen him do it, you are missing out…My fancy new iWatch says we logged 2.8 miles this morning and Spud was not impressed with his watches auto-start/stop feature.  Coffeteria had a good bit of participants, which ultimately meant a 10-15 minute wait for most to get some caffeine.  With that time, El Ab was able to inquire from Mountie tips/advise on how someone can successfully sneak drugs in a carry on.  TBD on that one.  We have had a lot of milestones/birthdays lately so was happy to jump on the wagon and celebrate my 2 year anniversary with this group.  Reminded me of my very 1stbeatdown when KGB tried to kill me.  As always, pleasure to lead such a great group of guys. Prayers for Homelands uncle who is in hospice at age 56 were said.



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