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F3 MeCa | May 21, 2019

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F3 Work out on the Fly – The Q dust showed!!!

  • When: 3/13/2019
  • QIC: Hokie Pokie
  • The PAX: Hop Hunter, 4-Wide, Amway, Booter, Trouble Towel, Big Blue


SHH (IC) x15

Hill Billie (IC)- I don’t these ever really got started or finished

Cotton Pickers (IC) x 10

Mountain Climber (IC) x 10

Merkins (Single Count) X 10



The Thang:

Mosey to the Medical Parking Lot Hill:

5 Burbees

Run up the Hill

10 Squats

Run back down

Repeat 3 times


Mosey to another section of the parking lot:

10 to 1 Ladder – LBC’s and Carolina Dry Docks

Between stations – Bear crawl one way and Lung walk the other way


Mosey back to the park to the tennis courts:

Over two courts

6 rounds:

R1- 15 SSH’s, then sprint to the base line and run back backwards

R2 – 15 SSH’s, 10 Merkins – Run

R3 – 15 SSH’s, 10 Merkins, 10 RLBC’s – Run

R4 – 15 SSH’s, 10 Merkins, 10 RLBC’s, 10 Burpee’s – Run

R5 – 15 SSH’s, 10 Merkins, 10 RLBC’s – Jump Squats to the end of one count

R6 – 15 SSH’s, 10 Merkins – Bear Crawl to the finish line


Around one tennis court – First half Al Gore Indian run and second half Plank Indian run


To the tennis court wall:

P1 – People’s chair with arms straight out

P2 – 25 knee taps

Repeat 2 times



Pretzel Crunch (IC) x 10

Mason Twist (IC) x 15

1 minute Habs



Hokie Pokie

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