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F3 MeCa | January 22, 2019

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Burpees For The Six

  • When: 01/08/19
  • QIC: Blowout
  • The PAX: R2D2, 2step, Meola, Softwood, Peta, Schoolbus, Chowder


8 PAX showed up on a balmy January morning.  Apparently as the temperature rises, so too does the attendance (Sign Up for the Red Pill Challenge!).  I was given the challenge by Laser to come up with an absolute beat down involving little to no running. By the sound of all the groaning and lack of mumble chatter, I’d say mission accomplished.  Instead of “planking for the six”, YHC decided to implement “burpees for the six”.  I don’t think this was a terribly popular decision!

Warmarama:                                                                                                                                 Mosey to Dumpster and Carioca back to Shuttle Flag
SSH x 20
Windmill X 10
Mountain Climber x 20
Imperial Storm Trooper x 10

The Thang:                                                                                                                                 AMRAP 1-Minute Merkins
Partner Leg Throws 1-Minute (Partner 1 Throws)
AMRAP 1-Minute Merkins
Partner Leg Throws 1-Minute (Partner 2 Throws)

Mosey to Playground Area
Decline Merkins – Max 30 Seconds
Partner Curls – 30 Reps
Decline Merkins – Max 30 Seconds
Partner Curls – 30 Reps

Grab A Rock & Mosey to Dumpster

Circuit 1:
Curls 20X
Tricep Extension 20X
Squat Press 15X
Back Pedal to 2nd Island and Mosey Back
Burpees for the Six
Reapeato
Circuit 2:
Shoulder Press 20X
Rock Pushups 20X (10X Each Arm)
Rock Lunges 20X (10X Each Leg)
Bear Crawl to 2nd Island and Mosey Back
Burpees for the Six
Circuit 3:
Rock Squats 20X
Core Killers 20X
Rock Chest Press 20X
Run to 3rd Island and Mosey Back
Burpees for the Six
Mary:
Low Flutter (30X)
Homer to Marge
Freddie Mercury (20X)                                                                                                                    Plank (1-Minute)

Prayers for KJ’s mom for healing from cancer                                                                             Prayers for PETA to heal up                                                                                                       Prayers for all the brothers AWOL

Sign up for The Gremlin today!  Event is Jan 19 at UNCC.  Need RSVP for count!  https://f3-meca.com/2018/11/16/the-gremlin-preblast/

Sign up for MeCa Winter Party on Jan 26th. https://f3-meca.com/2018/12/10/f3-meca-2019-winter-party-preblast/

Sign up for The Red Pill Challenge: https://f3-meca.com/2019/01/07/challenge-patch-program-the-red-pill-challenge/

Thanks to all who posted. 3 Qs Down; It will only get better from here!

Blowout

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