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F3 MeCa | March 24, 2019

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El Conquistador – Finale

  • When: 02/27/19
  • QIC: Pox
  • The PAX: Asylum, Kilowatt, FNG (Arshad), Pox


Three Stoners and one FNG started their day off right in the gloom at the El Conquistador in Tuscon AZ for a third day in a row of a off the books remote RS workout (day 1 and day 2).  To complete the Trifecta, YHQ decided to utilize the conference center steps and avoid the ‘long run’ around the lighted lot utilized in Part Dos.  After a DISCLAIMER, it went like this:

  • Slow mosey past front entrance to the conference center steps.
  • Warm-o-rama: SSH, Cotton Pickers, windmills, IST, tempo merkins, toe touches
  • Mosey up winding ramp to continue: Toy soldiers, lunge twist, hamstring extension
  • Elevated tunnel of love down the windy ramp (two sections) – bear crawls/planking on railings
  • Mini ladder on stairs: 5-10 merkins, airsquats
  • Back up ramp, stop for 5-10 wall muscle ups / dips
  • ~2min wall sit w/ can-cansx20 and airpressx20 + 10 donkey kicks
  • Back down ramp, stop for 5-10 wall muscle ups/dips
  • Mini ladder on stairs: 5-10 LBC / airsquats
  • Back up ramp, stop for 5-10 wall muscle ups/ dips
  • ~2min wall sit w/ can-cansx20 and airpressx25 + 10 donkey kicks
  • Back down ramp, stop for 5-10 wall muscle ups/dips
  • Mini ladder on stairs: 5-10  tuck-ups / air squats
  • Back up ramp, stop for 5-10 wall muscle ups/ dips
  • ~2min wall sit w/ can-cansx20 and airpressx25 + 10 donkey kicks
  • Back down ramp
  • Circle up for some Tabata (4min): mason twist / low flutter
  • Finishing stretches

Moleskin:

  • Great work, always appreciate the hard commits (KW and Asylum) and welcoming a FNG (Arshad)
  • Music to the Q’s ears: second set of can-cans brought out the in candance John Sucks chat!!!
  • Nice fellowship discussing the relationship between  TABATA and PechaKucha (could be combined to make the ultimate Japanese form of High Intensity Presentations)
Pox
  • On February 27, 2019

Comments

  1. Trifecta in AZ for Pox and KW!!!

  2. kilowatt

    Great lead today. Pox had a set of stairs and a winding walkway…the man’s an artist of suck.

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