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F3 MeCa | May 22, 2019

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Sprints ‘n Iron Festival

  • When: 03/11/19
  • QIC: Gulfstream
  • The PAX: Heatstroke, POX, Kilowat, Steel Cannon, Soprano, ManWich, Gulfstream

The gloom was ripe this morning and Rolling Stone called for a “Varsity” workout. YHC dusted off an old beatdown, rehearsed the Q call and reviewed the Lexicon. This is the story:


SSH x 15IC

CP x 10IC

YHC explained the beatdown and the “Varsity” level that it represented along with the history of the “Varsity” workout

That Thang

Sprints with some iron and BW thrown around.

Sprint – 10 Squats, 10 CDD’s

Sprint – OH Press w/ KB x 10 oyo, KB High Pulls x 10 oyo


15 Minute AMRAP #crowdpleaser

Burpees x 5

KB Snatch x 10

KB High Pull x 15

KB Swing x 20

YHC attempted to demonstrate the KB Deck Squat…and failed. T-Claps to Steel Cannon for a successful try.


High Knees x 10 oyo

LBC KB Pull-Over x 10 oyo

Flutter Kicks w/ KB Press x 15IC

Spider Jumps x 10IC


  • It’s been quite a while since YHC took a Q spot for a traditional bootcamp. Thanks for having me and I’ll be sure to make more bootcamp post’s.
  • T-Claps to Heastroke for the 3 ruck miles at 0430
  • T-Claps to Pox for swinging the Big Green Bell this morning.




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