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F3 MeCa | March 24, 2019

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Theology 101…maybe 201

  • When: 03/12/19
  • QIC: Sterling
  • The PAX: Hot Wheels, Royal, Guinness, Ghetto D, Titan, Sterling


What’s a workout without the burpee ladder?

We did the warm right after we did a quick CSAUP hill mosey. The unprofessional Q lead the Pax through:
SSH
Runner stretch
Low slow squat
Mountain climber
IST
Hillbilly
Merkins
We went for a short mosey around the bend to the cell block to kick off the burpee ladder, starting with 10.
We spent the rest of the time doing cinder block work with “active rest” burpees (progressively one less each time):
Dead lift
Curls
Squat to high pull
Squats
Extenion
Overheard press
Oblique raises
Lawn mowers
Cheat press
Derby double taps
Swings!
A short mosey with muscle ups counted as our yard time before we were back in the cell block for a lightning round of the above.
COT:
John Riley
“The Church is not a building”~Guinness
Sterling

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