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F3 MeCa | February 22, 2019

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Climb The Ladder

  • When: 1/3/2019
  • QIC: Scooter
  • The PAX: Uecker, Practice, Dr. Lecter, clueless, Helga, Minnow, Flipphone, Tartar, Scooter


Was not sure what to expect at this morning’s beatdown. Rain in the forecast and only one HC on Slack. Was pleasantly surprised when I rolled into the parking lot at 5:27 to see two cars already there… and @practice standing in the rain! (no wuss stuff like waiting in the car for him!)

Then more PAX started rolling in. 9 of us in total. After a hard sell from @uecker on staying dry (… those Dawg House boys can’t their hair wet!) and an extra 30 seconds for @tartar to rub the sleep out of his eyes, we rolled to shelter. For the workout.

Per standard operating procedures, @clueless led the way with strong work. Solid work from @drlecter and @helga. @helga is on the path to running a half marathon soon. Something about running for beer.  It was nice to see that @minnow and @flipphone had coordinated their outfits. I expect that was for their snapchat stories today.

Chatter at during the workout was minimal to begin with. But picked up near the end as the legend of the Arby’s Ugly Mud Bowl was recounted by @drlecter and @clueless in all its glory… and pain.

 

Warm-up

Mosey to school entrance to stay dry

X20 SSH

X10 Windmill

X15 IST

X10 slow squat

The Thang

  • Ladder with alternating walk (lunge, butt kicker and high knee) between each exercise
    • Up – 10 Burpees, 20 Mericans, 30 Squats, 40 LBCs
    • 50 SSH
    • Down – 40 LBCs, 30 Squats, 20 Mericans, 10 Burpees
  • 300 total – dips and WWIIs – dealer’s choice on how to break them up
  • Ladder, again, with alternating walk (lunge, butt kicker and high knee) between each exercise
    • Up – 10 Burpees, 20 Mericans, 30 Squats, 40 LBCs
    • 50 SSH
    • Down – 40 LBCs, 30 Squats, 20 Mericans, 10 Burpees

Mary

  • 3 minute elbow plank hold with some alternating leg lifts mixed in there

Moleskin:

  • Thank you for showing up and the opportunity to lead. I thought for sure there would be 3 max out there today. That 8 men would show up at 5:30 in the morning, in the rain, is a testament to the Harrisburg / Concord PAX and their push to get right … together. Can’t think of a better way to start my day.
  • Continued prayers for a speedy recovery for @Wexler and @Exit54 for their football injuries during the Mud Bowl
  • Remember to sign up for the Gremlinon 1/19
  • Remember to also RSVP for the Winter Galaon 1/26.

 

Scooter

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