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F3 MeCa | February 17, 2019

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Merkins….Merkins…Merkins!

  • When: 1/31/19
  • QIC: Motown
  • The PAX: Baby Face, Brutus, Thick Burger, Big Tuna, Deuce, Motown


Thursday 1/31 was Merkins Thursday.  After a pretty chilly week we needed to get the blood circulation again in the chest and arms.  So it went a little like this…

The Warmup

A little mosey around the back of the gunnery (Big Tuna watch out for the pot holes)

Low slow squats IC X15

Imperial storm troopers IC X 15

SSH IC X 15

Mosey back to the front of the gunnery…

The Thang

MERKINS (10 reps each)

  1.  Basic merkins
  2.  Power merkins
  3. Back extensions
  4. A lap around the gunnery parking lot
  5. Wide grip merkins
  6. Close grip merkins
  7. Back extensions
  8. A lap around the gunnery parking lot
  9. Raised leg merkins
  10. Side crunch merkins
  11. Back extensions
  12. A lap around the gunnery parking lot

Repeato until time call…how many rounds can you get ????

The Mary

Superman/Banana Soul Train Line!…to the left, to the left…then to the right, to the right.

Flutter kicks IC X 15

Low Dolly’s IC X 15

Lazy cock roach IC X 15

 

MOLESKIN…

Please let continue to pray for those that have suffered through this past week of extremely cold weather!

Those that are homeless, sick, and shut in…AMEN!

ITS ALWAYS AN HONOR TO LEAD YOU MEN IN A EARLY MORNING BEATDOWN!!

Motown
  • On February 3, 2019

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