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F3 MeCa | February 17, 2019

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Ring Around the Clubhouse

  • When: 02/08/19
  • QIC: Sparky
  • The PAX: Moop Dog, Ty Webb, Luigi, Greek, Grinder, Kool-aid, Sparky


Seven men came out to finish the week right. After some mumble chatter and a quick disclaimer, we were off into the gloom.

Warmarama

  • WM x 15
  • IST x 15
  • CP x 15
  • MC x 10
  • Tempo Merks x 10
  • Arm Circles x 20

The Thang

4 stations were established

  • Station #1: Clubhouse exit at Highridge
  • Station #2: corner of Highridge & Northgreen
  • Station #3: corner of Northgreen & Linksland
  • Station #4: patio behind Clubhouse

Round One

  • Station #1: 5 burpees
  • Station #2: 5 burpees, 10 derkins
  • Station #3: 5 burpees, 10 derkins, 15 sumo squats, bear crawl up hill on cart path, followed by jog to next station
  • Station #4: 5 burpees, 10 derkins, 15 sumo squats, 20 WWIIs

Round Two

  • Station #1: 5 diamond merkins
  • Station #2: 5 diamond merkins, 10 dips
  • Station #3:  5 diamond merkins, 10 dips, 15 jump squats, crab walk up hill on cart path, followed by jog to next station
  • Station #4:  5 diamond merkins, 10 dips, 15 jump squats, 20 heals to heaven

Round Three

  • Station #1: 5 Chuck Norris merkins
  • Station #2: 5 Chuck Norris merkins, 10 step-ups (each leg)
  • Station #3:  Chuck Norris merkins, 10 step-ups (each leg), 15 CDDs, bear crawl up hill on cart path, followed by jog to next station
  • Station #4: Chuck Norris merkins, 10 step-ups (each leg), 15 CDDs, 20 V-ups

Mosey to upper parking lot and complete 4 laps, lap #1 25% sprint, lap #2 50% sprint, lap #3 75% sprint, & lap #4 100% sprint

Mosey to Mary

Mary

  • Low Dolly x 15
  • Pretzel Stick x 10 (each side)
  • Scissor Kick x 15
  • W x 15

Mole Skin

  • Kool-aid, it was great to see you back out. We look forward to seeing you back on a regular basis.
  • Continued prayers for Schneider’s family
  • As always, it was an honor to lead this fine group of men.

 

Sparky
  • On February 9, 2019

Comments

  1. I hope everyone has a great weekend.

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