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F3 MeCa | December 6, 2019

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Mornings with Mountie by Jack Handy

  • When: 02/07/19
  • QIC: Mountie
  • The PAX: Hipbone, Pvt Ryan, Homeland, BCR, Finish Line, Ace, Chicken Strip, Fresh Cut, Fire Chicken, Spud, Mayweather, Anvil, Mountie, Phidip, Total Package, Smith n Wesson, Mighty Mouse, Skinner

April like temps for 18 tire flipping beef cakes! 63 and rising. Even some bi-pax Kannons made an appearance.

Warm up: Mosey to the rehab center

SSH, Mt Climbers, Walk out MERKS, Cobras

Mosey back to the rock pile for thang #1:

Grab a rock or landscaping stone and circle up for

Curls X 15
Overhead press X 15

Drop your stone of choice and move two spaces to the right so you’re working with a different weight

Bent over rows X 15
Skull crushers X 15

Drop stone and move two spots

Bench press X 15
KGB with or without stone X 15


Mosey around the back of ASEC to the large tires for thang #2:

Groups of 3, two Pax flip tires while the third does a set of exercises off to the side

Peter Parkers
Crabby walk
Bear crawl

Time called after lots of 5 minutes warnings!!


Low flutter
Audible Private Ryan slow Freddie merks
Audible Mayweather LIGHTNING FAST V-ups
Audible Fire Chicken dying cockroach

Full body workout. Limited amount of tires for a large crowd meant Q had to improvise some. Hope it worked well for all. Not sure where I messed up calling the “drop stones and move two spaces to the right” but I’ll clean that up for next time. Apologies!!

Coffee time was packed….Mayweather does impressions….Chicken strip said we still covered 1.1 miles even on a tire flipping/rock pile day…. so many 39 year olds in the group…. when are these 40th birthdays??

Prayers for cancer patients, and for our leader, President Trump, to make good decisions for this country!! What a great country to live in!!


Matthew 11:28    “Come to Me, all of you who are weary and burdened, and I will give you rest.”


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