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F3 MeCa | February 22, 2019

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Skinner Return

  • When: 2/13/19
  • QIC: Skinner
  • The PAX: Mountie, Private Ryan, Hipbone, Neverland, Mayweather, Homeland, Spud, Mighty Mouse, Total Package, Nails, Luther, and Skinner


Skinner’s Return to Qing


12 faithful were rewarded with a splash of this and a dose of that.

Mosey to Boys and Girls Club

Warmup:
SSHs x 11 (Zoe’s 11 in honor of special child at MPES)
ISTs x 20
Assorted arm stretches

Mosey to Corner of Union and Buffalo

Route 66 down Union – 1 merkin at 1st lightpole, 2 merkins at second…up to 11 merkins for a total of 66

Mosey to The Glenn Center (old Concord Middle)

5 minutes up and down front steps, reverse crunches x 20, dips x 20

Mosey to Academy Rec Center parking lot

5 minutes running around parking lot with 3 burpees in each corner, freddy mercs x 20 (IC)

Mosey up Academy and back to OCT

Concrete blocks until 6:15 – about 4 minutes.  Rotate through 10 rows, 10 curls, and 10 overhead presses

No Mary

Moleskin:

  • Felt great to be back in the Q rotation and doing my part.  Pretty much recovered from a variety of minor issues and thankful for pleasurable mornings with fine gentlemen that drive me to keep moving.
  • Old favorite (Route 66) mixed in with a new idea copied from Yeti’s conditioning at USAFA – cages – a repeated activity for 5 minutes.  All started easy but built up quickly.
  • Prayers offered for Spud’s co-worker’s mother and mental health and Mayweather and Congenital Heart Disease (CHD) Awareness Week 2019 – thanks for sharing this morning brother and I’m glad you are a part of our group.

Skinner

Hipbone

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