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F3 MeCa | March 23, 2019

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Burpee by Number!

  • When: 02/21/19
  • QIC: Big Tuna
  • The PAX: Motown, Baby Face, Morning Wood, Big Tuna


Four Pax ventured out of their warm fart sacks and into the cool, damp weather for an enjoyable beatdown at Boondocks – The Gunnery this morning. They were happy that the rain held off and were even happier that today’s session including a new lesson to learn about burpees by number. We started with 3 at 05:30AM as Baby Face quickly rolled in to join us and get started with today’s fun and festivities!!!

Warm Up
Mosey around the front parking lot to the school entrance for:
 Side Straddle Hops (x20, IC)
 Burpees (x5, OYO)
 Low Slow Squats (x10, IC)
 Burpees (x5, OYO)
 Plank Jacks (x20, IC)
 Burpees (x5, OYO)

The Thang
Half Murph (borrowed from Blue Crush at Mint Hill several weeks ago):
 Pull-ups: 5 x 2 = 10 x 5 rounds > 50 total
 Push-ups: 10 x 2 = 20 x 5 rounds > 100 total
 Squats: 15 x 2 = 30 x 5 rounds > 150 total
 Run lap – 2/3 of the parking lot after each round > 5 laps total
Approx. 20 minutes to complete this part of beat down
Note: Disclaimer (better late than never) was given after Morning Wood stumbled across the playground edging border!!!

Run to side of school (note – very wet and soggy grounds!) for:
 Abyss push-ups – x10, OYO (aka swamp push-ups today)
 Decline merkins – x10, OYO
 Air press while in peoples chair – x10, OYO
Repeato

Mosey around back of school in search of drier terrain (Note: disclaimer repeated based on fall that YHC took a few weeks due to uneven sidewalk!!!)

Stop at loading dock for 15 muscle ups – OYO (except for Baby Face who thought he heard 50 called out!)

Mosey to covered area by bus parking lot for lunge walk to the waiting area and then:

Burpee by Number:
• Burpees (OYO) – starting at spot #1 and continuing along sidewalk – stopping at each number until you reach spot #10 for total of 55 burpees
• Spot #11: WWII Sit-ups
• Spot #12: Squats
• Spot #13: Pax choice (included SSH, plank jacks, etc.)

Mosey back to the flag (no time for Mary today)

COT / Announcements:
Prayers for elected leaders and for continued safety of our police, firemen and hospital staff members.

Moleskine
Thanks everyone for coming out this AM – it is easy to stay in bed on mornings like this but it makes the rest of your day much better when getting together and working out with your F3 brothers! This is an awesome group and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate the support and fellowship shared today and every day!

Matthew 7:13-14:
Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.

Big Tuna

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