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F3 MeCa | June 4, 2020

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Wormburner beatdown

  • When: 03/01/19
  • QIC: Wormburner
  • The PAX: El Sabado, Wormburner, Heatstroke, Roomba, Chachi, Saprano, Manwich, Package, No Pass

I rolled up @5:15, and God listened to my no rain prayers. The temperature was in the low 50s, just right for the Wormburner beatdown.


I look like a professional, but I am not. F3 and Wormburner are not responsible, workout at your own risk.

Warm Up:

  • Long Mosey/Sprint around Tarris Teeter parking Lot.
  • The Windmill X 20
  • Side Straddle hop X 20


We rotated between the following workout stations. The tire-flipper was the trigger for rotation, we rotated stations as the tire-flipper completed flipping (flipped from one end of the parking lot to mid-parking-lot, then back to the other end) . We got through 2 rotations, with a long Mosey/Sprint in between:

  • Tire Flip
  • Tire Decline Merkin
  • Triceps Extensions
  • Kettlebell Upright Row
  • Jump Rope
  • Burpees
  • KB bicep curls
  • KB Swings
  • KB upright row


NO Mary after this beatdown.


prayers for everyone, peace in the world, and great Wormburner friendly weather.


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