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F3 MeCa | October 16, 2019

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“Splish Splash”

  • When: 1/4/19
  • QIC: Buck
  • The PAX: Uecker, Yellowcake, Talledega, Pharaoh, Rerun, Kojak, Spauldini, Hokie Pokie, 5G, Dial Up, Mayflower, Hop Hunter,Torch, Buck


13 men and 1 young man, all strong and courageous, fought off the fart sack to brave the elements of a dreary and rainy gloom as we continued to “Splish Splash” our way into the new year!

Disclaimer

Warm Up:                                                                                                                                             Mosey from the lower parking lot to the upper parking lot with lines of high knees, butt kicks, karaoke and quadraphilia.

SSH x 10 IC

Windmills x 10 IC

Cotton Pickers x 10 IC

Arm circles forward/backward

Partial Squats (Uecker style) x 5 IC

Partial Lunges (each leg) x 5 IC

The Thang:

Partner up. Partner 1 retrieved a cinder block from behind the baseball press box and partner 2 retrieved a tire from behind the school and met back at the island in the parking lot.

Tire Toss                                                                                                                                                  Round 1                                                                                                                                           Timer – partner 1 runs with block overhead from one island to the next, WWII x 10, run back with block overhead.                                                                                                                                         Partner 2 tosses tire backward overhead repeatedly until partner 1 returns.                                          Switch and repeat.

Round 2                                                                                                                                           Timer – partner 1 runs with block overhead from one island to the next, WWII x 10, run back with   block overhead.                                                                                                                                       Partner 2 left hip toss of the tire repeatedly until partner 1 returns.                                              Switch and repeat.

Round 3                                                                                                                                            Timer – partner 1 runs with block overhead from one island to the next, WWII x 10, run back with block overhead.                                                                                                                                         Partner 2 right hip toss of the tire repeatedly until partner 1 returns.                                           Switch and repeat.

PAX squats and/or pick up six.

Upper Body                                                                                                                                            Round 1                                                                                                                                            Timer – partner 1 starting from island bear crawl 4 lines, quadraphilia 4 lines, lunges 4 lines, quadraphilia the remaining lines to opposite island, run back.                                                                Partner 2 curls with block.                                                                                                                      Switch and repeat.

Round 2                                                                                                                                            Timer – partner 1 starting from island bear crawl 4 lines, quadraphilia 4 lines, lunges 4 lines, quadraphilia the remaining lines to opposite island, run back.                                                                Partner 2 tricep extensions with block.                                                                                                    Switch and repeat.

Round 3                                                                                                                                           Timer – partner 1 starting from island bear crawl 4 lines, quadraphilia 4 lines, lunges 4 lines, quadraphilia the remaining lines to opposite island, run back.                                                                Partner 2 upward rows with block.                                                                                                    Switch and repeat.

PAX squats and/or pick up six.

Merkins 2 rounds                                                                                                                                  Timer – partner 1 lateral slides 5 lines, flip and slide 5 lines, quadraphilia remaining lines to opposite island, run back.                                                                                                                           Partner 2 merkins until partner returns.                                                                                            Switch and repeat.

Indian Line x 2                                                                                                                                       PAX all stand on a parking lot line and squat while the trail member has a burpee penalty then runs to lane at the front. Continues once through the PAX with 2 burpee penalty for second time through.

Mosey to Mary:                                                                                                                                       3 minute plank:                                                                                                                                          Low plank 30 sec.                                                                                                                                    Low plank with alternating single leg raise 30 sec.                                                                                  Low plank 30 sec.                                                                                                                                    Low Plank J-Low 30 sec.                                                                                                                        Low plank 30 sec.                                                                                                                                    Peter Parker 30 sec.

Announcements:                                                                                                                                      Gremlin 1/19 registration still open                                                                                                           Winter Gala 1/26                                                                                                                                     Qsource Grinder Saturday 1/12 8:30am

Prayer concerns and praises:                                                                                                                  Hokie Pokie’s mom upcoming surgery 1/10.                                                                                            Pharaoh’s father-in-law Julio surgery went well still pray for recovery.                                                    Dial Up praise all is going well and standing strong in the battle.

YHC laid down a challenge to the PAX to pray for their M every day for a month. Giving thanks for the blessing that they are in our lives and the support that they give us. Spend time in prayer to focus on our M, their needs, struggles and ways we can show our appreciation and how we can be used to help them.

I want to thank everyone for playing along today in elements that were less than desirable. Kinda reminded me of the days when we were kids and nothing cold prevent us from playing outside, not even the rain. It was amazing just how quickly you forget that it is raining out when the blood gets pumping and the banter begins. Plenty of banter today, mostly at the expense of Uecker. Uecker thanks for being a good sport and playing along. Promise that we will find another PAX to be the butt of our banter next time and give Uecker a break. Good to see guys push themselves and one another in the elements to become stronger and more physically fit.

A huge shout out to Blaine, who shall now be known a Mayflower. His first cruise and beat down both in the rain and he hung right in there. Welcome! Nice to know that there are other crazy guys like ourselves out there who will act like kids and play in the rain.

Walt Bundy

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