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F3 MeCa | July 19, 2019

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Does he know what a shelter is?

  • When: 04/13/19
  • QIC: Hokie Pokie
  • The PAX: Hop Hunter, 4-Wide, Amway, Big Blue, Audit, Chachi, Moolah, Guinness, Turbine, Huggybear



Mosey to the tennis courts

SHH (IC) x15

Cotton Pickers (IC) x 10

Mountain climbers (IC) x 10

Left/Right/Center hamstring stretching (the whole pack was very confused by this move) and only one of us would have receive the presidential award.

The Thang:

Hokie Pokie suicide

Line 1 – 15 SSH

Line 2 – 10 Squats

Line 3 – 5 Burpee’s

Flap jack

Line 1 – 5 SSH

Line 2 – 10 Squats

Line 3 – 15 Burpee’s


Plank up along the tennis court baseline. Need to get to the other side, as one guy runs by, the pack would do a hands free merkin. This one was loved by all, especially on the wet court.


On that note, Amway was out. Peace out!!


Tennis court four corners:

C1 – 10 Merkins

C2  – 10 WWII

C3 – 10 Donkey Kicks

C4 – 10 RBC’s

3 rounds

This is when the rain showed up!! Shelter time….not on Hokie Pokies’ watch!!



Mosey to the sidewalk hill:

10-2 Ladder

Bottom start with Gorilla humpers – 10

Bear crawl to the top

Top SSH – 2 (x2 each round)



Mosey to bridge:

10 jump-up/10 Carolina Dry Docks

3 rounds


Mosey to the Shelter:

Large shelter = Step ups – 10 each leg

Small shelter = Decline merkins

Background = Pull Ups  – 10

Swings = Swing rows – 10

2 rounds




LBC (IC) x 10

Pretzel Crunch (IC) x 10

Plank up in a circle, call down, and then next guy would decide to call down. Around the circle and then back up. 2 rounds

More confusing hamstring stretching and then





Call out by Guinness, great to feel strong enough to do these work outs and push yourself!!

One year anniversary of the passing of Turbines father in law


The lord was looking over us, because the skies opened up 10 minutes later after our work out and we were enjoying the 2nf F time at Mike’s bagels!!


Thanks for coming out and following a long.

Hokie Pokie

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