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F3 MeCa | May 20, 2019

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Sub Freezing Beat Down to some Funky Hot Wheels Beats!

  • When: 03/07/2019
  • QIC: Hot Wheels
  • The PAX: Guinness, Royal, Titan, ONJ, Brutus, Hot Wheels and Sterling

7 PAX for a musical medley of pain stations around the Tradition AO.

Warm o Rama

20SSH, 10MC/10WM, 20IST, 20MC, Arm Rows in both directions.

The Thang

AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here Thunder

Mosey out to the center of the parking lot between islands for;

TubThumper- I get knocked down, Lung Walk to “get knock down” chorus for Bear Crawl, repeato.

Mosey back to the pavilion area and grab some Dip hardware for;

Imagine Dragons – Thunder, Hold in the Dip position, do a dip every time your here he word Thunder.

Mosey to the corner of the parking lot to the Brick Station;

The Police – Roxanne¬† Hold brick over head and every time your here “Roxanne” shoulder press the rock.

Mosey back to base camp for;

Eminem and Rhianna – Love the Way you Lie, During Rhianna chorus hold down Squat position, during Eminem Rap do Squats – Repeato ( Rate R, Parental guidance is suggested – Language )

Mosey back to the pavilion area, grab step up equipment;

Vanilla Ice – Ice Ice Baby, Calf Raises during song, Step Ups during Ice Ice Baby, repeato.

Mosey back to base camp for;

Cha Cha Slide, like at any wedding, birthday or funeral you’ve ever been to, from a plank position, do the Cha Cha Slide as shown below.

The Finisher……….Queen – Bicycle, Freddy Mercury’s during the words Bicycle, hold V ( Back up and Legs Up ) during chorus.

Thanks to the PAX for entertaining my musical journey through the pain, like sweet and sour, Icy / Hot, it was fun that sucked for 45 minutes…..

CSUP Events coming up

March 15 Shamrock 4 Miler – Novant 6 Pack Race 1

April 6 Spartan Sprint – Charlotte

May 17/18 Savage Race & Time Lapse at USNWC

June 1 Warrior Dash

Let’s for some team and get after these events.

Happy Thursday!



  1. HotWheels

    Fun Morning, thanks for playing along!

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