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F3 MeCa | January 22, 2019

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Hey! A Dry Mild Day

  • When: 01/08/19
  • QIC: Motown
  • The PAX: Father Mulkahey, Brutus, Baby Face, Morning Wood, Deuce, Big Tuna, Motown


7 Pax came out this morning for a Beatdown.

Gave the disclaimer and got right to it

THE WARMUP

Bear crawl uphill to the Y shed (pax weren’t to happy, they say bear crawl is not a warmup).

Mosey across the Y parking lot

Imperial storm Troopers  IC X 15

Cotton Pickers. IC X 15

Low Slow Squats IC X 15

Mosey over to the Church Village for…..

4 CORNERS……(30 sec intervals, 10 sec rest for each exercise)

1st corner – High knees and Merkins

run to…

2nd corner – Jumping lunges and Mountain climbers

run to…

3rd corner – Freddy Mercury’s and Shoulder Taps

run to…

4th corner – Jump squats and Burpees

then Repeato……

We completed 3 rounds!

Mosey back to Y village for…

THE MARY

Windshield wipers IC X 8 ( on incline not recommended, bad move!)

The Squarm IC X 15

Flutter kicks IC X 10

Coffeteria after Beatdown for some Fellowship!

 

Moleskin…..for 2019

Pray for someone that doesn’t know you are praying for them and watch how God blesses there life and take notice to yours. Pay It Forward!

Upcoming Events

The Gremlin – Jan. 19

The Annual Ball – Jan. 26

THE RED PILL MECA CHALLENGE – sign up now for the new challenge. Check on Slack for details.

 

BABY FACE has the Q at The Gunnery on Thurs. 01/10/19.

Motown
  • On January 9, 2019

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