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F3 MeCa | December 11, 2019

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Mucha Demostración

  • When: 02/05/19
  • QIC: Laser
  • The PAX: KITT, 2Step, R2D2, Blowout, PETA, Meola, Metro, The Farm, Softwood, Liger


11 PAX posted in the glorious 50 degree gloom.  YHC rolled in at 0525 to find a smokin 2Step and three other pre-runners among the gathering PAX.  YHC always likes to bring a little something new and today would not disappoint.

Disclaimer given and chaos ensues:

WARMARAMA:
SSH x 20 IC
IST x 15 IC
PJ x 15 IC
PP x 15 IC
CP x 15 IC
WM x 15 IC
THE THANG:
Indian Run to HT
Split in 2 groups to wall and chairs
Dips x 20
Bear Crawl in between stations
Derkins x 20
Repeato 15 reps and Repeato 10 reps
**The following two sets of exercises required a lot of demonstration but the PAX eventually caught on and felt
the pain
To wall of pain:
Werpees X 10
Deter Parker X 10
Wall Frogger x 10
Mosey Lap
Split in 2 groups
One to benches for:
Dips x10 / Step Ups x 10 ea leg
Second Group:
Chilly Merks x 10
Kiddie Merks x 10
Flapjack one time
Indian Run Back
First Street:
Plank Jack x 15
Stump Grinder x 15
DL Sign:
CCD x 10 ea
Mosey to Shovel Flag
MARY:
V Ups
Bridge Ups
Seated Rev Crunch
Rosalita
LBC
COT and BOM
Laser – OUT
Laser
  • On February 5, 2019

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