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F3 MeCa | February 17, 2019

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3 men, 3 bells, and 20 degrees (and an unused battle rope)

  • When: 01/21/19
  • QIC: King Louie
  • The PAX: Dutch, Sterling, King Louie


Pulling up at 5:29AM, YHC thought it would be a one man workout in this gloom. But surprise! Dutch emerges from the bushes as I parked the car, carrying a battle rope and a bell (planning some solo HIIT if everyone fartsacked). 5:30 hit and a brief warmup began. A brief solo mosey while Dutch performed some solo side straddle hops and ISTs. Warmorama followed:

SSH x 20
IST x 10
Cotton Picker x 10
Winmdill x 10
Merkins x 10
Mountain Climbers x 10
Arm Circle
Michael Phelps

Around this time Sterling showed up, missing his fartsack, and joined us for The Thang:

Set 1:
15 kb swings
5 goblet squats
5kb merkins each side
Repeato x 3

Set 2:
KB swing 20
Suitcase carry
KB Swing 20
Other suitcase carry back

Set 3:
Curls x 10
Lawnmower x 10ea
Shoulder Press x 10
Repeato x 2

Set 1 again:
15 kb swings
5 goblet squats
5kb merkins each side
Repeato x 2

Set 2 again:
KB swing 20
Suitcase carry
KB Swing 20
Other suitcase carry back

Set 3 again:
Curls x 10
Lawnmower x 10ea
Shoulder Press x 10
Repeato

Set 1 again:
15 kb swings
5 goblet squats
5kb merkins each side
Repeato x 2

Set 2 again:
KB swing 20
Suitcase carry
KB Swing 20
Other suitcase carry back

Set 3 again:
Curls x 10
Lawnmower x 10ea
Shoulder Press x 10

Mary:
Bell LBC x 20
Russian or Mason Twist x 13
Reverse Crunch x 10
Freddy Mercury x 10
Homer to Marge
Plank 90s

Thanks for joining me men!

King Louie

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  1. King Louie

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