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F3 MeCa | August 19, 2019

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Cardio and Soccer Arms

  • When: 04/07/19
  • QIC: Oboe
  • The PAX: Forgotten Jelly, Opie, Avalanche, 10 and 2, Robins Nest, Blind Date, Easy Rider, Ranger, ChickenCoop

10 showed up for an Oboe led workout on a very pleasant Thursday morning.  I was very concerned that I wasn’t going to even be up to leading due to a strained back on Tuesday during the Pretzel Crunch which left me in sleeping pain for 2 nights but optimistically set about it!


  • SSH
  • Low slow squat
  • Cotton pickers
  • Windmill
  • Plank jacks

Partner up

  • 1st partner does quadrophelia to each light post doing 10 on first pass and 5 on 2nd pass burpees
  • 2nd partner runs around parking lot
  • Meet back and do 10 shoulder touch merkins and 10 toe to toe WW2 sit-ups
  • 2nd partner then does Quadrophelia while first partner runs

Main event

  • Grab a block
  • Deal out cards
  • Card number of curls, shoulder press and bent rows.
  • Alternating between 15 Crunches and 20 Step-ups in between arm work
  • Totaled ~ 54 Double count and 28 Single count of each exercise
  • Mosey back to Mary lot


  • Low Dolly X15 IC
  • Bicycle X10 IC
  • Pretzel Crunch X10 IC
  • LBC #15 IC
  • Box Cutter X10 IC

Announcements and COT.

  • On February 8, 2019

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