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F3 MeCa | August 21, 2019

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HIIT your EMOM

  • When: 01/11/19
  • QIC: Chum
  • The PAX: Hugo, Convoy, Blue Crush, Man Bun, Chum


WARM-O-RAMA

  • SSH x 20IC
  • Weird Hand Sniffing Merkins x 5IC
  • Catch Me If You Can
    • Normal Route out to the Entrance Monument
    • 2 Burpees for every catch

THIS THING HAPPENED

  • CIABATTA #1 – BACON BELLS (10 rounds, 20s work, 10s rest)
    • Alternating with the following
      • Flat on your back Double Bell Chest Press
      • Flip over for Merkins
    • Rotate to the right every 2 rounds to use the full range of bells at the site
  • CIABATTA #2 (12 rounds, 20s work, 10s rest)
    • Each round is 1 arm (alternating arms each round)
    • Rounds 1&2 – Curls for the Girls
    • Rotate Right
    • Rounds 3&4 – Overhead Tricep Press
    • Rotate Right
    • Rounds 5&6 – High Pull
    • Rotate Right
    • Rounds 7&8 – Lawnmower Pull
    • Rotate Right
    • Rounds 9&10 – 2-handed standing chest press
    • Rotate Right
    • Rounds 11&12 – 2-handed overhead tricep extension
  • Suicides for Recovery
  • EMOM (10 rounds, 1 minute each)
    • Round 1 – 2handed swings x 30
    • Round 2 – 2handed swings x 25 (audible from 30)
    • Rotate Right
    • Round 3 – 2handed swings x 25
    • Rotate Right
    • Rounds 4&5 – 1-handed swings x 25 each arm
    • Rotate Right
    • Rounds 6&7 – alternating 1-handed swings x 25 each arm
    • Rotate Right
    • Round 8 – 2-handed swings x 25
    • Rotate Right
    • Round 9 – alternating 1-handed swings x 25 each arm
    • Rotate Right
    • Final Round – 30 swings (mix it up)

5 minutes of Mary

  • KB Right Side Bends x 10IC
  • KB Left Side Bends x 10IC
  • SLDL x 10 oYo
  • Bent Over Rows x 10 IC
  • LBC x 13IC

COT

Notes from the Gloom

  • YHC rolled in at 5:10 only to find Blue Crush already rucking it downrange on his way to 2miles pre workout. #CrushingIT
  • “Catch me if you can” Always elevates the HR for YHC
  • Lots of good mumble chatter about the Yogurt Covered KB snacks that ManBun brought in, until Blue Crush dropped one during his turn
  • BACON BELLS to start with, yumm.

NEWS/TAPS

  • TCLAPS to Man Bun M for bringing another 2.0 into the world! It’s a Girl! Can we call her GirlBun?
  • Prayers for the Pinto Family, this weekend is the first anniversary of his death.
  • The Gremlin CSAUP is 8 days away. Pre-Blast is here.
  • F3 MECA Winter Gala is Jan 26. More info here
Chum

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