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F3 MeCa | June 24, 2019

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New Year, New You, New Site Qs

  • When: 01/02/19
  • QIC: Chum
  • The PAX: The Body, Hugo, Convoy, Othello, Tough Skins, Blue Crush, Third Day, Home Alone (FNG), Chum


  • Bear Crawl 2 Step
    • Bear Crawl forward 2 parking spaces
    • Crawl Bear backward 1 parking space
    • Rinse & Repeat for the full parking section
  • Fire Drill
    • Run Forward 2 Fire Lane spots
    • Lunge Walk Back 1 Fire Lane spot
    • Rinse & repeat all the way around the building to the next gate
  • Merkins x 10IC to gather the six


  • Select a Rock from the RipRap
  • Right Shoulder Carry 20yds
  • Curls x 10 IC
  • Left Shoulder Carry 20 yds
  • OH Tricep Extensions x 10 IC
  • Any carry style to Base of Bus Lot
  • Each pax on their own for 3 rounds of:
    • 10 Rocked Squats (pick a style)
    • HairBurner 5 bus spaces
    • AYG run to top of Bus Lot
    • recovery run back to rock
    • Hairburner back to bottom line of Bus Lot
  • abandon the rocks for 2 rounds of Wall Work
    • People’s Chair + Over-Unders x 10IC
    • Balls to the Wall 30sec
  • each pax grabs his rock from the line to begin the return trip
    • LH Shoulder Carry 20yds
    • SLDL x 10 IC
    • RH Shoulder Carry 20yds
    • High Rows x 10 IC
    • Return Deposit the Rocks in the RipRap
  • FIRE LANE return trip
    • Run forward 2 FIRE LANE spots
    • reverse gear run 1 FIRE LANE spot back
    • rinse and repeat till all pax are all the way back to starting gate
    • Plank till six is in
  • Return Trip BEAR CRAWL
    • LBC x 20 IC
    • Bear Crawl 10 yds
    • Freddie Mercury x 20 IC
    • Bear Crawl 10 yds


  • Pretzel Crunch L x 10 IC
  • Pretzel Crunch R x 10 IC
  • Crunchy Frog x 10 IC
  • Roll over to Belly Side for
    • Upward Dog
    • Plank
    • Downward Dog
    • Plank
    • Upward Dog
    • Plank
    • Downward Dog



  • Kotters to High Chair’s return to the gloom after a stint on IR
  • Welcome to FNG Home Alone!
  • Lots of Good mumble chatter in today’s pax!
  • Looking forward to new year with a new round of Site Q’s to grow this thing!

Thanks, as always for the opportunity to lead!


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