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F3 MeCa | July 20, 2019

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Tired of rain and tabatas…I can control at least one.

  • When: 2/23/19
  • QIC: 4-Wide
  • The PAX: Hop Hunter, Amway, Chachi, Extractor, Audit, and Yellow Cake (Run only)


Yesterday YHC was planning for his Saturday Beatdown Q. After looking at the weather it seemed fitting to go ahead and plan for a tabata workout underneath the big shelter at Dorton. However, with the constant rain the past few weeks, we have been forced to do tabata workouts recently. With the rain being light, YHC got the sense the PAX were up to doing something else, YHC decided to table his original plans and go on the fly. The only thing YHC wanted to accomplish was to keep moving. Read all about it and hopefully I didn’t forget anything.

Disclaimer

Warmarama
Mosey around the parking lot while alternating butt kickers, high knees, and karaoke.
Circle up for the following:
SSH x 20 IC
Cotton Pickers x 10 IC
Arm Circles front and back

The Thang
BLIMPS with Shelter to Shelter to Shelter cover!
Fortunately for AFTON we have 3 park shelters. Starting at the first shelter we start with the “B” of the BLIMPS then mosey to the next shelter to do the “I”. We continue to mosey and rotate shelters until we complete each exercise of BLIMPS. What are BLIMPS you ask…
Burpees – 5 OYO
Lunges – 10 each leg OYO
IST – 15 each leg OYO
Merkins – 20 OYO
Plank Jacks – 25 OYO
Squats – 30 OYO

After completing BLIMPS, YHC wanted to do a intermission set before we repeato BLIMPS again. The PAX did the following:
10 Bicep Curls w/ Bench
10 Tricep Dips
Repeato x2

The PAX continued the above circuit 4Xs

Unfortunately the PAX thought they were done. Turns out YHC had some time left to do so more exercises. Here is what YHC came up with the fly.
10 Regular Merkins
10 Diamond Merkins
10 Wide arm Merkins

Repeato x2

10 Step ups each leg
10 Calve raises will holding up bench

Repeato x2

Finally it was MARY time!
LBC x 20 IC
Squirm x 20 IC
1 Min Habs
1 Min Plank

Announcement
Nantan Q challenge – Have all your Q slots filled for March before February 28th.
Also it was GREAT to have Extractor back! Finally feeling well and killed the beatdown.

Prayer Request
Hop’s M as she continues to deal with kidney stones and hopefully have a resolution soon.
Continue recovery for Hokie P’s mom
Comfort for the family and friend of the First Assembly Nurse who passed away.

4wide
  • On February 23, 2019

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