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F3 MeCa | May 29, 2020

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Birthday Beatdown

  • When: 02/27/19
  • QIC: Guinness
  • The PAX: Heatstroke, 4-wide, Hop Hunter, Kojac, Terrible Towel, Scooter, Booter, Guinness, Hokie Pokie, Bigblue, Extractor

11 F3Aftonians descended into the gloom to partake in Guinness’ Birthday Beatdown Party. Here’s how they partook:


Mosey around parking lot

Side Straddle Hop x56 IC
Imperial Storm Troopers x20 IC
Cotton Pickers x15 IC
Windmills x15 IC
Low slow squats x15 IC
Mountain Climbers x15 IC
Plank Jacks x15 IC
Merckens x15 IC

The Thang
Mosey across road to parking lot and partner up

Extreme Mountain Climbers x20
Partner sit-ups

(Squat Pulse x5 + 1/2 Burpees) x20
Partner Daisy Dukes Merkens x10 each

6” to 45° leg raise x20
Partner Push and Pull

Heel Raises x20
Partner wheel barrows

Mercken Jacks x10
Tin Men x20

Side Lunges x20
Mercken shoulder taps x20

Side to side squat jump x20
Lunges and Bear Crawls


Mosey to Tennis Court

Balls to the Wall
People’s Chair
Donkey Kicks x20
Wall Taps x20

Mosey to playground

Partner up
10 pull ups
While partner does burpees

Mosey to Picnic area for Mary.

Flutter Kicks x15IC
Russian Twist x15IC
Homer to Marge
Crunchy Frog x15IC
LBCs x56IC

My first Q in a few weeks. I benefit every time I Q so it really was and is a privilege for me to Q every time. I was wondering if the Q adrenalin would keep me going and it did, thankfully because I needed it. Nice to see a good F3Afton turnout including our MeCa Nantan, @Heatstroke. I cut it a bit close arriving I at 5:28am carrying my weinke. Since my 56th Birthday, we kicked off the Beatdown with 56 Side Straddle Hops. Balls to the Wall was one of the expected Beatdown exercises. I tried to mix it up to make the Beatdown interesting hopefully I succeeded. See you Saturday!

Announcements: Guinness’ awareness of having gratitude for every aspect of life and not taking anything for granted in the clarifying reality and inevitability of death. Be thankful for every breath, every heartbeat, for every relationship, for every gift from God while we have it.
Heatstroke’s Challenge for Q signups
Prayer: Extractor’s coworker’s mother, Linda. Guinness’ sister Maura and brother in law Lee.


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