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F3 MeCa | May 22, 2019

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13 PAX in Afton for a Saturday Smackdown

  • When: 03/02/2019
  • QIC: Booter
  • The PAX: Otto, Escargo (2.0), Toast (from Raleigh), Turbine, Dr. Seuss, 4-Wide, Moolah, Guiness, Amway, Shooter, Audit, Chachi, Big Blue (Pre-run), Yellowcake (Pre-run)


7 Showed up early to knock out an hour pre-run/pre-ruck. As the clock turned to 7am, it was time to let the fun begin. 13 PAX were given the disclaimer and we were off.

Mosey to tennis courts.

Warm-o-rama:

20 SSH IC

20 Hillbillies IC

20 Cotton Pickers IC

Arm Circles and Shoulder stretches ( a sign of things to come)

The Thang: Triple Suicides across tennis courts. 3 Rounds Total

Round 1 Exercises:

  1. Merkins
  2. Carolina Dry Docks
  3. Shoulder tap Merkins

From starting line, run to opposite of first tennis court, do exercise 1 (5 reps). Back to Starting Line. Run to opposide side of 2nd tennis court, do exercise 1 & 2 (5 reps each). Back to Starting Line. Run to opposite side of 3rd tennis court, do exercises 1, 2 & 3 (5 reps each)

Repeat Sequence but do 10 reps of each exercise

Repeat Sequence with 15 reps of each exercise.

Partner Work: Merkins/Plank. One partner holds plank while other does 10 merkins, switch and repeat until both partners do 5 sets.

Round 2 Exercises: Because QIC was told leg muscles are important too!!

  1. Squats
  2. Lunges, each leg
  3. Ski Jumps

Repeat Above sequence with new exercises.

Partner work: Squats/Al Gores. One partner holds Al Gore position while other does 20 Squats. Switch and Repeat until each does 5 sets.

Round 3 Exercises:

  1. RBC’s
  2. WW2’s
  3. J-Lo’s

Repeat the Suicide sequence from pervious 2 rounds.

Partner Work: LBC’s/ Hold. One partner holds the crunch position while other does 30 LBC’s. Switch and repeat for 5 sets each

Mosey to picnic area. Using picnic tables- 20 dips, 20 step-ups each leg, 20 incline Merkins, 20 decline Merkins (per Guiness request).

Mary:

Low dollies 20 IC

Low Flutters 20 IC

Homer to Marge 10 IC

Squirm x 1 minute

Half Crunch x 1 minute

Plank x 1 minute

Recover, Recover

Prayer requests: Shooter will be the guest Preacher at Connect Church tomorrow (3/3- 930am and 11am), Guiness’ family for continued healing in their time of loss, Hop-Hunter’s M about to have surgery, Hop-Hunter and Talladega for safe travels running the Myrtle Beach Marathon, any unspoken.

Last Day for the food drive collection, reach out to Pharoah for details

Great Work Today, gents!

Jeff Wedner

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