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F3 MeCa | June 20, 2019

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Climbing a Ladder to 4 Corner Glory!

  • When: 1/9/19
  • QIC: 4-Wide
  • The PAX: Hop Hunter, Booter, and Terrible Towel


4 Men including your YHC enjoyed a cool breezy morning at Dorton Park. Well at least started at Dorton…mainly was at our well lit office park across the street. For YHC 1st Q of the New Year, I researched and researched beat downs from other AOs to switch some things up…the winner a Ladder to 4 Corner beatdown from Harrisburg. It went a little something like this:

Disclaimer

Mosey around the parking lot w/ high knees and butt kickers

Warmarama
SSH x 20 IC
IST x 20 IC
Windmill x 10 IC
Cotton Pickers x 10 IC

The Thang

Mosey to Office Park

Begin with a Ladder Exercise
Burpee to Squat
Start with 1 Burpee run to speed bump then do 10 Squats
Repeato ladder until you reach 10 Burpees and 1 Squat

Mosey to 1st corner of parking lot for some 4 corner work
1st Corner, start with 2 Mountain climbers
2nd Corner, 2 Merkin
3rd Corner, 2 WW II sit-up
4th Corner, 2 Carolina Dry Docks

If you are in the front and finish the lap pick up the six.
As a PAX, everyone starts over adding 2 to the number of reps. Continue until time runs out.
We made it through 9 rep round!

Mosey back to Dorton Shelter for Mary
LBC x 20 IC
Superman x 20 IC
Low flutter x 20 IC

Announcements:
Gremlin is next Saturday
MECCA Winter party

Prayers:
To Hokie Pokie’s mom and family
To the Guthrie family and friends as they deal with the loss of beloved Gina.

4wide
  • On January 9, 2019

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