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F3 MeCa | January 21, 2019

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Staying Dry Under The Ladder

  • When: 01/03/19
  • QIC: Big Tuna
  • The PAX: Motown, Deuce, Morning Wood, Big Tuna


Four Pax ventured out into the dark, rainy gloom this morning for a relatively dry and effective beat down at Boondocks – The Gunnery this morning. Welcome to 2019 – it’s going to be an awesome F3 year with lots of fitness, fellowship and faith in front of us. The goal of today’s workout was to keep moving while staying dry and warm in the gloom while adding lots of pain packed into a 30 minute ladder!

Warm Up
Mosey around the parking lot to covered area at front school entrance to stay dry:
• Side Straddle Hop (x15, IC)
• Merkins (x10, IC)
• Mountain Climbers (x15, IC)

The Thang
Workout: Ladder Format (total – 30 minutes)
1. 10 Burpees
2. 20 Lunges (Single Leg, 10 per Leg)
3. 30 Merkins
4. 40 Squats
5. 50 LBC’s
6. 60 Air Press (in Peoples Chair)
7. 70 Freddy Mercury’s
Run a lap around the parking lot loop after each round
Repeat thru each round – starting with burpees and adding next exercise each round to work up the ladder

Deuce provided additional math tutoring skills at no extra charge during the workout to calculate totals for each exercise!

Most of the mumble chatter focused on which exercise was worse – 150 merkins seemed to be the winner although 120 air presses while in peoples chair was a close second.

Finisher – bear crawl, lunge walk, gorilla walk, crab walk medley

Mary
Quick yoga stretch was done today as an alternative

COT / Announcements:
Remember to sign up for the Gremlin on 1/19 – participant and volunteer numbers are increasing rapidly!!!

https://f3-meca.com/2018/11/16/the-gremlin-preblast/

Remember to also RSVP for the Winter Gala on 1/26.

https://f3-meca.com/2018/12/10/f3-meca-2019-winter-party-preblast/?utm_source=F3+Harrisburg+Pax&utm_campaign=1f77db681b-EMAIL_CAMPAIGN_2017_10_22_COPY_01&utm_medium=email&utm_term=0_5687fb674a-1f77db681b-109747365

Prayer request for Motown’s mom and improved health in the new year.

Moleskine
Thanks everyone for coming out this AM – it is easy to stay in bed on mornings like this but it makes the rest of your day much better when getting together and working out with your F3 brothers! This is an incredible organization and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate all of the support and fellowship shared today and every day!

Big Tuna

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