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F3 MeCa | April 25, 2019

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Lesson in Pain — Delivered!

  • When: 04/03/19
  • QIC: Big Tuna
  • The PAX: Othello, Chum, Blue Crush, Head and Shoulders, The Body, Hugo, Big League Chew, Geek Squad, Triple Threat, Rib Shack, Man Bun, Big Tuna


Twelve Pax students at the Pain Academy were delivered a lesson from YHC as a guest Q while enjoying dry and comfortable temps without any snow! We started with 11 and then Man Bun rolled in for a total of 12 which would be important for partner based portion of today’s beat down.

Warm Up
Mosey around the school while stopping for BLIMPS:
• B – burpees (10x, OYO)
• L – Lunges (10x/leg, OYO)
• I – Imperial Storm Troopers (x10, IC)
• M – Merkins (x10, IC)
• P – Plank Jacks (x10, IC)
• S – Squats (x10, IC)

The Thang:
1st round:
• Run to 1st cone: 25 merkins – Run back to the starting line
• Run to 2nd cone: 50 squats – Run back to the starting line
• Run to 3rd cone: 75 mountain climbers – Run back to the starting line
• Run to 4th cone: 100 SSH’s – Run back to the starting line
• Mary while waiting on the 6

2nd round

• Run to 1st cone: 25 wide arm merkins – Run back to the starting line
• Run to 2nd cone: 50 Bobby Hurley’s – Run back to the starting line
• Run to 3rd cone: 75 plank jacks – Run back to the starting line
• Run to 4th cone: 100 Seal Claps – Run back to the starting line
• Mary while waiting on the 6

Dora 1-2-3 (with partner)
• Merkins: 100
• Squats: 200
• LBC’s: 300
P1 does exercise while P2 – runs to 1st cone, bear crawl to 2nd cone, crab walk to 3rd cone, and Burpee Broad jump to 4th cone, run back to partner and switch it up

Finisher (with partner)
Run in opposite directions around the track and meet up for partner hand clap merkins (x10). I think we completed 4 sets of partner merkins.

Mary
Returned to the flag and with 1 minute left, we did a quick round of “6 inches” – led by The Body !!!

Moleskine
Thanks Chum for inviting me to Q today – and thanks to all of the Pax 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! F3 is an awesome organization 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.”

“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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