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F3 MeCa | July 19, 2019

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Gooney’s iron plate tabata

  • When: 3/29/19
  • QIC: Gooney
  • The PAX: Schnitzel, Red Oak, BD, Cat, Grandmaster, FC, Gunny


Upper 30’s on a clear morning
Gather at corner…..5:30

Mosey to abandoned train depot….
Get plates- mosey to parking deck level 2

Warm o Rama
SSH x 20 IC
Cotton pickers x 10 IC
20 Merkins
Arm circles

The Thang- tabata with iron plates
Human timer-pax rotate and run up stairs to level 4 and back.
Rotate through 10 exercises with plates
Curls
Sumo Squats
Overhead press
Lunges
Bent over row
KGB’s
Cannonball squats
Tricep extensions
Squat with jump twist
V ups

Return plates to scrap pile

Mosey to AO via Main street turning through construction zone and dodging yellow caution tape.

Extended Mary….like the old days
Brazilians x 20 IC
LBC’S x 20 IC
Audible to Cat for…….you guessed it! Jo’s x 20 IC
Audible to FC for dying cockroaches x 20 IC <——suck!
Broga

Solid effort by all. Some grumbling…lots of chatter! Limited running.

Coffeteria was attended by 6 out of 8. Not bad. Good conversation (actually the best part of F3)

Thanks for leading me!
Gooney

Fire Chicken

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