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F3 MeCa | October 17, 2019

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Hot and Fresh Morning

  • When: 04/09/19
  • QIC: Big Tuna
  • The PAX: Father Mulcahy, Baby Face, Brutus, Deuce, Big Tuna


Five Pax from Boondocks enjoyed a nice dry morning as the rain stopped which provided a hot and fresh beatdown at Boondocks – The Village. YHC planted the flag at 5:25 AM and we welcomed back Brutus from his sick bed along with Deuce from his recent house buying and selling activities.

Warm Up
Mosey over to the church and into the lower parking lot for:

BLIMPS:
• B – burpees (10x)
• L – Lunges (10x/leg)
• I – Imperial Storm Troopers (x10, IC)
• M – Merkins (x10, IC)
• P – Plank Jacks (x10, IC)
• S – Squats (x10, IC)
Repeato

The Thang:
Mosey thru the recent construction area at the church with new steps and railings (very nice) to the upper parking lot for:

1st round:
• Run to 1st island: 25 merkins – Run back to the starting line
• Run to 2nd island: 50 squats – Run back to the starting line
• Run to end of parking lot: 75 mountain climbers – Run back to the starting line
• Run to end of parking lot: 100 SSH’s – Run back to the starting line
• LBC’s (x20, IC)

2nd round

• Run to 1st island: 25 wide arm merkins – Run back to the starting line
• Run to 2nd island: 50 Bobby Hurley’s – Run back to the starting line
• Run to end of parking lot: 75 plank jacks – Run back to the starting line
• Run to end of parking lot: 100 Seal Claps – Run back to the starting line
• Freddy Mercury’s (x20, IC)

Slow mosey taking the long way thru the church parking lot, out to Albemarle Rd, stopping along the way for plank shoulder taps and then over to the medical office building to pick up some rocks for:
• Squat Thrusters (x10, IC)
• Curls (x10, IC)
• Skull Crushers (x10, IC)
• Bent Over Rows (x10, IC)
• Overhead Presses (x10, IC)

Return the rocks and then:

• Dips (x10, IC)
• Decline Merkins (x20, OYO)
• Dips (x10, IC)
• Incline Merkins (x10, OYO)

Mosey back to the Y parking lot while avoiding the garbage truck emptying the dumpster. We finished at the flag for some yoga stretching and recovery.

Moleskine
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.”

“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

Announcements
(Compliments of F3 MECA COMZ – Back Blast Helper: Week of 8 April 2019)

Next Q Source Meetings (13 April)

 I Love My City Weekend Challenge (26-28 April) – We’ve got AOs signing up already. More information here.

 Comanche Savage Race (19 May) – More information

 If you haven’t already, like F3 MECA’s NEW FACEBOOK PAGE.

 Also, F3 Nation mentioned that they were opening up their Slack channel to all of the PAX in the Nation. Here are the sign-ups for main channels of communication for F3 MECA:
 F3 Nation Slack: https://f3nation.com/slack/
 F3 MECA Slack’s link is in each one of the e-mails…which you can sign up for right here: https://f3nation.us9.list-manage.com/subscribe?u=91c4c6afd33431e2a390dc0ae&id=456fc58c82

Big Tuna

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