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F3 MeCa | February 17, 2019

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Curiosity killed the fartsack

  • When: 01/30/2019
  • QIC: Booter
  • The PAX: 4 Wide, Hop Hunter, Big Blue, Hokie Pokie, Amway, Guiness


Not even 20-degree temps could keep these men from experiencing the introduction of a new exercise. By the end of the beatdown, the Burpee was not getting the most groans.

Here’s how it went down:

After a quick disclaimer, we were off to the office park across the street. Ran a lap around the complex to fight the cold.

Warm-up:

SSH x 15 IC

IST x 15 IC

Hillbillies x 15 IC

Four Corners x 15 IC

Arm Circles, Forwards and Backwards

Shoulder stretches

The Thang:

The workout consisted of 3 rounds of ladders (1:10 reps)

Round 1- Start with Squats (1 rep). Jog across parking lot. Merkins (10 Reps). Return to the starting point and continue the ladder until reaching 10 Squats/1 Merkin. (extra credit merkins at end because @bigblue says you can’t do just one merkin)

Round 2- Repeat ladder sequence with Burpees and the much anticipated “Reverpees” . The mumble-chatter started when QIC did a demo of the new exercise. It is like a WW2 with a jump. Ladder was again 1:10 reps.

Round 3- Took advantage of the curbs in parking lot. Repeat ladder sequence with Toe Taps and Plank-ups on the curb. (plank position, place hands from ground up to curb and back down=1 rep). completed 2:20 reps for 3rd ladder.

We were running out of time and had to audible last ladder at halfway point.

Mosey to Mary:

Core Killers x 10 IC

1 minute Plank

Recover, recover!

Announcements:

Healthy Eating Challenge is starting again. A great way to start the year off on the right foot!

Red Pill Challenge is still going on

Prayer Requests:

Guiness’ Family, Hokie Pokie’s Mother, Hop Hunter’s Father- in-Law, any unspoken requests

 

Jeff Wedner

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