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F3 MeCa | August 22, 2019

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How do you get 21 men to show up for a beatdown? You tell me!

  • When: 01/09/19
  • QIC: Talladega
  • The PAX: Pharaoh, Knuckle Sandwich, Spauldini, Dial-up, 5g, Sausage, Bullseye, Uecker, Dr. Suess, Torch, Berlin, Mayflower, Rosin Bag, Hokie Pokie, Submarine, Pole Dancer, Yellowcake, Amway, Habs, Buck


Not really sure what happened but some how, some way- and YHC is thankful no doubt- 21 eager beavers defeated the fartsack and made it to The Dawg House for a mid-week beatdown.  It was almost like a reunion tour based on some of the faces that showed up.  Maybe it was Uecker’s cheer leading the night before.  Maybe it was the dry conditions.  Maybe it was the turn of the calendar and time to get back into physical fitness.  Whatever the motivator, hope it sticks for all- iron sharpens iron!

 

5:30 on the clock, disclaimer given, time to mosey.  Warm up with some jogging through the parking lot; run some parking lot lines forward, backward, with carioca, with butt kickers; circle up.

  • SSH x20 IC
  • IST x15 IC
  • Cotton Pickers x15 IC
  • LBAC forward/backward (Pharaoh asks who has little baby arms?)
  • Michael Phelps (YHC acknowledges this may be the only pat on the back you get all day)

 

To the parking lot curb

  • Line up on the curb, bear crawl to the first parking spot line, do 1 merkin
  • Continue bear crawling to the next line, do another merkin
  • Repeat until you get to the next island which is 18 parking spots away
  • Burpees until the last man finishes his bear crawls and merkins (thanks Blowout at Davis Lake for the suggestion)
  • Line up on the curb, crab walk to the first parking spot line, do 1 table top (left and right foot = 1)
  • Continue crab walking to the next line, do another table top
  • Repeat until you get to the next island which is 18 parking spots away
  • Burpees until the last man finishes
  • Line up on the curb, lunge walk to the first parking spot line, do 1 squat
  • Continue lunge walking to the next line, do another squat
  • Repeat until you get to the next island which is 18 parking spots away
  • Burpees until the last man finishes

Amazing how the pace changed for some of the PAX as they did not want to be at the finish too early.  Evidently #burpeessuckthemost

 

Circle up in plank position for some round-and-round-up-and-down merkins

  • First PAX calls out ‘down’ and holds the position until each PAX has completed the move in a wave motion around the circle
  • NOTE: this is not intended to be a hand-release merkin
  • NOTE: some PAX enjoy being slow (very slow) when it is their turn to call out ‘down’ and allow the wave to continue
  • After going around the circle, first PAX calls out ‘up’ and holds the position until the wave completes
  • Repeat for a few cycles of down/up
  • Repeat for a few cycles of half-down/up

Change to standing position for round-and-round-up-and-down squats

  • repeat for a few cycles of down/up
  • Per Yellowcake’s suggestion, end with Monkey Humpers x10 IC

 

Mosey to the courtyard with raised flower beds.  YHC calls an exercise for the PAX to execute while one man runs a lap.  Upon his return, a new exercise is called and a new runner takes off.  In no specific order, PAX did:

  • SSH to start
  • Yurpees
  • Jump squats
  • Dips
  • Low flutter
  • Low dolly
  • Hand release merkins
  • WWIIs
  • LBCs
  • RBCs
  • Incline merkins
  • Decline merkins
  • Plank jacks
  • Squats
  • Step ups
  • Carolina dry docks
  • Freddie mercs
  • Lunges
  • Merkins
  • Plank
  • SSH to finish

 

Mosey to courtyard wall

  • Peoples chair
  • Donkey kicks x10 OYO
  • Repeat for total of 3 sets

 

Mosey back to Mary via Indian Run w/ 1 Burpee last-man penalty

 

Circle up for Mary

  • Crunchy frog x10 IC
  • Mason twist x10 IC
  • Low flutter w/ hands overhead x10 IC
  • Low dolly w/ hands overhead x10 IC
  • Abs w/ Habs til 6:15

 

Recover Recover

 

Prayer requests/announcements

  • Hokie Pokie’s mom’s surgery 1/10
  • Prayers for the Guthrie family (Hop Hunter request)- wife/mom Gina passed away at 48 after battling cancer
  • Remember to pray for your M this month per Buck’s challenge
  • Torch raising money for pediatric cancer research- check Slack for info on St. Baldrick’s event 3/14
  • Gremlin 1/19 at UNCC – check Slack for details or quiz Rerun or Kojak
  • Winter Gala 1/26 at 26 Acres- check Slack for details
  • Q-Source Grinder this Saturday 1/12 at Rocky River Coffee in Harrisburg, 8:30
  • Spartan Sprint 4/7 in Charlotte- check Slack for coupon info to save on registration, Team F3 MeCa

 

Lock shields, pray it out

 

Moleskin

What can I say, really impressed by the numbers this AM.  Easy to go around the circle and think of another 6-10 guys who usually come out that weren’t there today (not shaming, just saying).  There’s strength in numbers and we’ve got a good group of men at The Dawg House.  I challenge you to reach out and bring back those guys who are slipping through the cracks.   Invite new guys out as well.  It’s more than just exercise, it’s fellowship and a chance to be encouraged.  You know the deal- share it!

A lot of great effort and chatter today.  Hard for me to Q and also pick up on all the back-and-forth but I did hear a few callouts during the exercises (funny to hear 5G reference a Uecker squat- he gets it!) which means the good-natured ribbing is flowing free.  There’s no charge for being singled out, it’s a free perk of F3!

Welcome back Pole Dancer, Knuckle Sandwich, Habs and Berlin.  Congrats on making your second post FNG-Dana who is now known as Submarine (thanks for your service to our country).  For all the others who showed up, remember that you count too.  We all have worth, are needed, are influential on the people we interact with everyday.  Remember that and make an intentional effort to have that be a positive interaction.

 

Peace out homeys!

 

Talladega

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