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F3 MeCa | May 21, 2019

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Seward’s Ice Box

  • When: 03/06/19
  • QIC: Helga
  • The PAX: Deuce, Helga

Two of H’burg’s warriors selected the smartest workout of the week: broga. The freezing temps inspired some great #mumblechatter about Alaska, The Great Land state. Here’s how it went:



Front kicks x20

Alternating butt kickers x20

High knees x20

Shoulder circles (x10 each direction)

Arm circles

Neck stretches

The Thang:

Go to Mountain Pose (deep breathing – 5 x)

Raised Hands Poise (deep breathing – 5x)

Raise Hands to Padasana Pose (Hand to Foot Pose – 5x)

Slow Inchworm to Upwards Dog (5x)

Tree pose


Towels — Table Pose

Cat and Cow

Spinal balance

Spinal taps

Child’s Pose

Child’s Pose to Cobra Pose

Child’s Pose to Side Stretch Left

Child’s Pose to Side Stretch Right

Child’s Pose back  to Cobra Pose

Ball with Knee Hugs

CORE Crush- On 6 – arms straight back – knees bent in the air – slowly bring down one leg at time (1 inch above the ground) Alternating legs x10

Same as but now alternate the arms – alternate arms leg stretch x10

Eye of Needle progression

COT w/ Road Warriors


  1. Great work out there @Deuce; enjoyed the conversation about all things Alaska
  2. Orphanage game day is confirmed for March 23rd, from 12-4.  Evite link is here.  Come out and have a great time with some great kids.
  3. QSchool is tomorrow at Highlands.  It will be separate from normal workout.  Talk to YHC if you’re interested and need some more information.
  4. Adopt-A-park is confirmed for tomorrow at Harrisburg Park. 7-11.  Come out and put in any time that you have and help push some mulch around.  The park really appreciates it and we’re using the park regularly so let’s give back.
  5. @Clueless is leading Spartan workout on Saturday at the Park.  Come out and be a Spartan for a day.  You won’t regret it.  Sounds like he’s planning some great stuff.  Spread the word!!
  6. Talk to @Landlord on Slack if you want to sponsor any of his miles at Time Laps this year.  He’s raising money for orphanages in Africa that @Brutus runs.  It’s a great cause. $1 per mile … @Landlord won the Time laps event last year running it by himself.  Sponsor him and let’s see how many he can do this year.
  • On March 6, 2019

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