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F3 MeCa | January 22, 2019

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Make it up as we go

  • When: 01/09/19
  • QIC: Phantom
  • The PAX: Grinder, Dropcloth, Greek, Dirty Martini, Yee Haw, Phantom


6 Pax joined a windy and chilly moning on top of Skywalker mountain for a “make up” as we go workout.

Warm up: In Cadence

SSH x 15

ISS x 10

CP x 10

Merkins x 10

Wind Mill x 10

Workout:

Mosey to landscape blocks

3 rounds of exercises.  Each round followed by a lap around the upper parking lot

All in cadence

Shoulder press x 15

Sumo Squat x 10

Tricep Extension x 15

Curl x 15

Lap

Merkin on block x 10

Lunges x 10

Tricep Extension x 15

Curl x 15

Lap

Merkin on the block x 10

LBC x 15

Chest Press x 15

Squat press x 10 single count

Mosey to driving range

3 rounds of 4 Exercises at seperate stations all single count to 10 followed by a Quadraphilia up the hill.

Merkin

Lunges

CDD

Squat

Mosey to RR ties

3 rounds single count

Dips x 15

Step ups x 10

1 round of incline merkin x 15 in cadence

Mosey to mary

Mary:

Low Flutter x 15

Box Cutter x 10

Pretzel Crunch x 10

LBC x15

Done!

Thank you Pax!  I’m out.

 

Phantom

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