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F3 MeCa | April 26, 2019

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Today is day 17 of 2019!

  • When: 01/17/2019
  • QIC: Big Tuna
  • The PAX: Motown, Morning Wood, Brutus, Baby Face, Big Tuna


Five Pax enjoyed a frosty morning working on improving themselves together at Boondocks – The Gunnery this morning. YHC had prepared two different beat downs based on attendance (odd or even number of participants) so we got started at 5:30 with five men for the non-partner based beat down.
Don’t worry — the other beat down will be filed for future usage!

Warm Up
Mosey around parking lot and some parking stripe shuffle thrown in for good measure
• SSH: x15, IC
• Hillbilly: x15, IC
• Cotton Pickers: x15, IC
• Plank Jacks: x15, IC

The Thang
Start in Main Parking Lot for:
 Burpee Broad Jumps to 1st island
 Lunge Walk to 2nd island
 Bear Crawls to 3rd island

Run back to starting location for:
 20 – Merkins
 20 – Air Squats
 20 – LBCs
Repeat this sequence: 3 to 4 rounds

  • Mosey over to school entrance for: 20 Dips – followed by brisk run around the traffic circle stopping at playground for 10 pull-ups

     20 Decline Merkins – followed by brisk run around the traffic circle stopping at playground for 10 pull-ups

     20 Incline Merkins –  followed by brisk run around the traffic circle stopping at playground for 10 pull-ups

Repeato until time is called (I believe we completed 3 rounds?)

Finisher:
• Mosey around traffic circle several times and then back to entrance area for
• Peoples chair with air presses, overhead claps, side claps (IC)

Mary
Flutter Kicks (x20, IC)

COT / Announcements:
 Remember to sign up for the Gremlin on 1/19, participant and volunteer numbers are increasing rapidly!!
 Remember to also RSVP for the Winter Gala on 1/26
 Not too late for the Red Pill Challenge !!

Prayer request for Motown’s mom for her improved health and Indy’s (F3 brother from Concord) father who passed away earlier this week.

Moleskine
Thanks everyone for coming out this AM – it is easy to stay in bed on mornings like this but it makes the rest of your day much better when getting together and working out with your F3 brothers! This is an incredible organization and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate all of the support and fellowship shared today and every day!

Big Tuna

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