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F3 MeCa | July 19, 2019

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Build A Burpee Workshop

  • When: 0410/19
  • QIC: Skinner
  • The PAX: Psycho T, El Abogado, Grover, Private Ryan, Skinner, FNG Gus Fennell, Mighty Mouse, Nails, Fresh Cut, Neverland, Luther, Spud, Mayweather, Goonie, Popeye, Anvil, and the return of Bay City Roller


BUILD A BURPEE WORKSHOP

17 Pax rolled into the gloom to run and burp on a beautiful spring morning.

Mosey to Boys and Girls Club

Warmup:
SSHs x 17
Hillbillies x 15
Assorted arm stretches

The Thang:

Run a block stopping at two corners (FHUMC parking lot and Boys and Girls Club parking lot) to construct and deconstruct burpees – 7 stops

Stop 1 – 10 stump jumpers

Stop 2 – 10 stump jumpers, 10 merkins

Stop 3 – 10 stump jumpers, 10 merkins, 10 squat jumps

Stop 4 – 10 burpees

Reverse direction of running

Stop 5 – 10 squat jumps, 10 merkins, 10 stump jumpers

Stop 6 – 10 merkins, 10 stump jumpers

Stop 7 – 10 stump jumpers

The Thang 2:

Ladder:  10 Merkins, 2 LBCs (IC), run a lap around Boys and Girls Club parking lot, 8 Merkins, 4 LBCs, run a lap, etc.

Mosey back to AO

Mary:
Plank with various variations

Broga

Moleskin:

  • Great to see Bay City back out.
  • Luther asked for a hard one for his PA brother on his first post.  I did see the defeat cobra out of him so hopefully I was successful.  Come back and share stories about your brother.
  • Solid group with great effort by all.
  • Prayers offered for Smith family and recent death in family.

Skinner

Bay City Roller

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