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F3 MeCa | August 18, 2019

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Trickdaddy’s farewell

  • When: 01/21/19
  • QIC: Luthor
  • The PAX: Fresh cut; hops; hipbone; BCR; Catfish; gooney; Gunny; spud; Phidip; Private Ryan; Trickdaddy

Warm up:

Mosey around parking lot with high knees, butt kickers, and karaoke; mosey to power station:
SSH ic x20
Hillbillies x20
Cotton pickers x10
Arm circles
Mosey to Belk Parking Lot

The Thang:
Circled up for a series of exercises:
Star jumps x20
Merkins x20
KGBs ic x20
Squats x20
Drydocks x20
LBCs ic x20
Lunges x20
Burpee’s x10

Indian run around mall;
Back to circle formation in Belk Parking Lot and repeat series of exercises listed above

Mosey back to ASEC:
Repeat series of exercises listed above less the burpee’s

Hold plank
Hold elbow plank
Alternating Superman
Full Superman
Hamstring stretch
Down dog
Child’s pose –
Right arm under left
The left arm under right

12 men braved temps in the teens this morning. Private Ryan even showed up in shorts while the fart sack salesman was able to close fewer people than I thought he would. We did run some, though not run heavy. I was going for a well balanced workout.

I want to wish Trickdaddy, on behalf of all F3 brothers, safe travels back to Brazil to cary out Gods work. See you in April

Another great morning! Thanks for coming out!


Bay City Roller

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