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F3 MeCa | April 26, 2019

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A String of Pearls For Some Very Sore PAX

  • When: 01/22/2019
  • QIC: Blowout
  • The PAX: 2 Step, The Farm, Meola, Schoolbus, R2D2


6 HIM, still very sore from that epic First Inaugural Gremlin, posted for a beatdown on a brisk 21 degree morning.  YHC thought it was just too cold to do anything but run so we incorporated a classic “pearls on a string” workout.

Warmarama:

SSH x 20

Imperial Storm Trooper x 10

Mountain Climbers x 10

The Thang:

Mosey along Davis Lake Parkway stopping for exercises at each street until we reached the hill at Chestnut Knoll Ln:

1st Stop: Air Squats x 25; Lunges x 20; Clock Merkins x 5

2nd Stop: Partner Leg Throws (30 Seconds); AMRAP Merkins (30 Seconds)

3rd Stop: Partner Patty Cake Merkins x 10; Low Slow Squats x 10; Burpees x 5

4th Stop: Star Jumps x 10; Peter Parker x 10; Air Squats x 10

At Chestnut Knoll Ln Hill:

  1. Partner Up – Partner 1 Sprints up the hill to the second street lamp and back while Partner 2 performs burpees; Repeat until 50 Burpees are completed.
  2. Partner Up – Partner 1 back pedals (quadrophelia) up the hill to the second street lamp; {artner 2 performs WWII Sit Ups; Repeat until 100 WWIIs completed.

Mosey Back stopping at each street for exercises:

5th Stop: Peter Parker x 10; Mountain Climbers x 10; Group Merkins pausing at the bottom x 10

6th Stop: SSH x 25; Lunges x 10; Squats x 10

7th Stop (Davis Lake Bridge): Dips on Guard Rail x 10; Derkins on Guard Rail x 10

Mosey Back to Club House for Announcements and Prayers. The PAX very thankful for the Gremlin.

Announcements: F3 Meca Winter Gala at Twenty Six Acres Brewing on 1/26/2018

Blowout

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