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F3 MeCa | April 25, 2019

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OK to copy a good workout

  • When: 01/29/19
  • QIC: Hong Kong Phooey
  • The PAX: Escalade, Dr. Lecter, Peprika, Flip Phone, FNG (David Furrer), Dick Tracy, Practice, Tbone, Tar Tar, Scooter, Hong Kong Phooey


10 + 1 got out of the the fartsack, and came out to get a little stronger at the Ridge. A copied workout from Kojak went like this…

Mosey to back of parking lot for disclaimer

WARM-UP:
Squats x15, IST x15, Mountain climbers x10

Mosey to curb by practice field

THE THANG:
The PAX did 3 rounds of suicides with 2 different exercises each round. PAX would do both exercises and then run the parking lines between each reps. PAX did different rep counts each round.
1st round: Merkins and Squats 25 –> 5 reps. start at 25 reps and decrease by 5 each line
2nd round: Seal claps and Flutter kicks 30 –> 50 reps. start at 30 reps and increase by 5 each line
3rd round: Mountain climbers and Calf raises 30 –> 10 reps. start at 30 reps and decrease by 5 each line

Mosey to bottom of hill, and I should have listened to Dick Tracy. There were big tracks on the hill that were better to avoid.  AFter finding a good spot on the hill.
10 Merkins at the bottom, quadraphilia up the hill, 10 squats at top, and repeat for 3 sets

Mosey to start
MARY

Freddy Mercurys 30x
Low Dollys 30x
LBC’s 30x
Low Flutter x30

Count off and Name-a-rama

COT (Thanks for taking us out Practace)

ANNOUNCEMENTS:
-Food pantry challange is going on now. AO that donates the most weight wins. Looser has to Q workouts of winning AO for 1 week.
Bring canned goods to rail yard on Saturday. Weigh them and lable the bag/box with the weight befor hand. We have to step it up fo a good cause.
– Gave day at orphanage coming up in 6 weeks

MOLESKIN:
Strong work by all.

Welcome out FNG David! Dick Tracy says a nickname is loaded and ready for the Thursday work out.

HongKongPhooey

Comments

  1. HongKongPhooey

    Thanks for the opportunity to lead!

  2. FlipPhone

    Nice lead HKP. T-claps on wearing 40# ruck for that workout. #strong

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