Image Image Image Image Image Image Image Image Image Image

F3 MeCa | December 11, 2019

Scroll to top


No Comments


  • When: 01/29/19
  • QIC: Big Tuna
  • The PAX: Deuce, Motown, Baby Face, Brutus, Father Mulcahy, Big Tuna

Six Pax enjoyed a nice comfortable temperature for their morning workout at Boondocks – The Village this morning and were very happy that we DID BLIMPS & BOMBS. YHC had prepared two different beat downs based on attendance (odd or even number of participants) and we got started at 05:30AM with five men but were quickly joined by Motown so that the partner based workout could be used!!!

Warm Up
Mosey next door to ARMS while stopping at the lower parking lot and Motown found us for:

• B: burpees (10x, OYO)
• L: Lunges (10x/leg. OYO)
• I: Imperial Storm Troopers (x10, IC)
• M: Merkins (x10, IC)
• P: Plank Jacks (x10, IC)
• S: Squats (x10, IC)

The Thang
Mosey to the main parking lot in front of the school for:

BOMBS (Partner Workout)
• B: 50 Burpees
• O: 100 Overhead Claps (aka Side Straddle Hops)
• M: 150 Merkins
• B: 150 Big Boy Sit ups (aka WWII Sit Ups)
• S: 200 Squats
1 person runs a lap around the parking lot while other partner does exercises above — until total qty is complete

The Finisher
Mosey back to the YMCA while stopping at flag and picnic tables for:

DID (on your own)
• D: 30 Dips
• I: 30 Incline Merkins
• D: 30 Decline Merkins

• LBC’s (OYO)
• Plank

COT / Announcements:
 It’s not too late for the Red Pill Challenge!!
 We enjoyed some fellowship at Coffee-teria – thanks Larry!!!

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 awesome group and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate the support and fellowship shared today and every day!

Big Tuna

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.