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F3 MeCa | December 6, 2019

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Liquid Sunshine Tabata

  • When: 01/24/19
  • QIC: Indy
  • The PAX: Skinner, Total Package, Ace, Mountie, Mayweather, Chicken Strip, Grandmaster, Finish Line, Backdraft, Luther, Spud, Phiddipides, BCR, Psycho T, Private Ryan, Deertick, Indy, Look Me Up

18 PAX; Blowing Rain like a Hurricane, 60 degrees. Tabata in the shelter done Hillbilly Style for those of you who remember those. 18 PAX in a circle.

Warm Up

SSH x 10

Arm Circles

THANG; Tabata 40sec AYG, 20 sec recovery and move to LEFT to next exercise.


Peter parkers
Jump Squats
V ups
Curls with stone paver
Jump Lunges
Push Press with paver
Stump Jumpers
Skull Crushers with paver
Goblet Squats with paver
DD Merks
IST squats
Elbow Plank
Upright Rows
Core Killers


GO TO LIGHTNING ROUND; same exercises done with 20 sec AYG 10 sec recovery and move to your left.

Mosey to MARY in front of AO going long way back up Country Club etc.


Slow Freddie Merks

ALT super Mans


MOLESKIN: As I write you this tardy backblast my legs are killing me. Not sure if Im just too old or if this was really a burner. 54 now. Hang in there you bunch of hates. You will survive even though at times you will wonder how. Jesus is the answer. As you all know my dad passed on Jan 15th. I was so blessed to have had a wonderful relationship with him for so many decades and I thank him for being my dad and helping me get started in this world and for teaching me about Jesus Christ. When I would run into a wall in life he used to recite this poem to me from memory via Rudyard Kipling. It helped me recovery and grow many times. It was one if his favorites and by default one of mine too. I dedicate this backblast and our wod to his memory. Patrick Burrus Jones Jr. MD.

IF by Rudyard Kiping

“If you can keep your head when all about you
Are losing theirs and blaming it on you;
If you can trust yourself when all men doubt you,
But make allowance for their doubting too:
If you can wait and not be tired by waiting,
Or, being lied about, don’t deal in lies,
Or being hated don’t give way to hating,
And yet don’t look too good, nor talk too wise;

If you can dream – and not make dreams your master;
If you can think – and not make thoughts your aim,
If you can meet with Triumph and Disaster
And treat those two impostors just the same:.
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build’em up with worn-out tools;

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings,
And never breathe a word about your loss:
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: “Hold on!”

If you can talk with crowds and keep your virtue,
Or walk with Kings – nor lose the common touch,
If neither foes nor loving friends can hurt you,
If all men count with you, but none too much:
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And – which is more – you’ll be a Man, my son!”



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