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F3 MeCa | August 18, 2019

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AMRAP 100’s………….

  • When: 03/14/2019
  • QIC: Big Tuna
  • The PAX: Morning Wood, Baby Face, Motown, Deuce, Big Tuna

Five Pax ventured out of their warm fart sacks and enjoyed some dry and comfortable weather for a challenging beatdown at Boondocks – The Gunnery this morning and were very happy to learn more about 100’s. We started with 4 at 05:30AM and then Deuce found us after the warm-up to get started with today’s fun and festivities!!!

Warm Up
Mosey around the front of the school entrance and over to the side parking lot:
o Side Straddle Hops (x15, IC)
o Low Slow Squats (x10, IC)
o Tempo Merkins (x10, IC)
o Mountain Climbers (x15, IC)

The Thang

The Test – borrowed from Mint Hill (thanks Chum!!!)

40 plank jacks (OYO)
30 dips on curb (OYO)
20 walking lunges (OYO)
10 burpees (OYO)
Run lap around track (approx. 1/4 mile)
Continue for 20 minutes – complete as many rounds as possible
Keep track of total reps – 100 reps per round
Pax completed 5-6 rounds today

The Test – Part 2 (not sure where this one came from but is effective also!!!)

10 pull-ups (OYO)
20 merkins (OYO)
30 squats (OYO)
40 LBC ‘s (OYO)
Run lap around circle drive (approx. 1/8 mile)
Continue for 15-20 minutes – complete as many rounds as possible
Keep track of total reps – 100 reps per round
Pax completed 4-5 rounds today

COT / Announcements:
The Dawg House – 3rd anniversary convergence is tomorrow, Friday — 3/15

Thanks to Morning Wood for our closing prayer.

Thanks everyone for coming out this AM – it is easy to stay in bed on mornings like this but it makes the rest of your day much better when getting together and working out with your F3 brothers! This is an awesome group and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate the support and fellowship shared today and every day!

Matthew 7:13-14: “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”

“You have brains in your head. You have feet in your shoes. You can steer yourself any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go…” – Dr. Seuss, Oh, The Places You’ll Go!

“Success is not final, failure is not fatal: it is the courage to continue that counts.” ― Winston S. Churchill

“Always do what you are afraid to do.” ― Ralph Waldo Emerson

Big Tuna

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