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F3 MeCa | September 23, 2019

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How Many Props Can We Use?

  • When: 04/13/19
  • QIC: Total Package
  • The PAX: Catfish, Mighty Mouse, Spud, Captain Morgan, Mountie


Warm up:

Jog around ASEC doing high knees, butt kickers, karaoke, goose steps

 

Circle up at lower parking lot

SSH x 20

IST’s x 15

Cotton Pickers x 15

Hamstring Stretch

 

The Thang

Break out Anvil inspired Wooden Sled for Prop #1

One man pushes sled 20 yards down and back(40 yd total) while rest of Pax does exercises.

Rotate until each man pushes sled once

Mtn Climbers

Merkins

Crunchy Frogs

LBC’s

KGB’s

Star Jumps

Run lap around ASEC to pull up bars

 

Prop #2 Pull Up Bars

10 Pull Ups

10 Knee Ups

Run lap around ASEC to back parking lot

 

Prop #3 and #4

Sledgehammer tire swing/cinder block curl and press

3 Men hammer tires with sledgehammer

3 Men curl 35lb cinder block(x 20)

Rotate

3 Men hammer tires with sledgehammer

3 Men overhead press 35lb cinder block(x 20)

Run lap around ASEC to Rock Pile

 

Prop #5 Rock Pile

15 yard Lunge walk with twist holding rock

10 Squats W/rock

Repeat

Run ½ lap around ASEC to Wooden Sled

 

Prop #6 Wooden Sled push plus 35lb cinder block

One man pushes sled 20 yards down and back(40 yd total) while rest of Pax does exercises.

Rotate until each man pushes sled once (harder with an extra 35lbs!)

Mtn Climbers

Merkins

Crunchy Frogs

LBC’s

KGB’s

Star Jumps

Run lap around ASEC to pull up bars

Prop #7 Pull Up Bars

10 pull ups

10 knee ups

 

Mosey to Mary at Picnic Shelter

Freddie Mercks x 20

V-ups x 20

Low Flutter

Superman stretch

Swimmers stretch

Cobra into childs pose into down dog

Deep breaths

 

Moleskin:

 

1. Six hearty Pax defeated the fartsack and gathered on acloudy, humid, 68 degree spring morning at ASEC. Q was inspired by Anvil’s wooden sled he custom made a few weeks ago and as a complement to him, decided to build another one and test it with Concord’s best paxmembers. Spud had no problem moving it, as it must have reminded him of his offensive lineman days. The rest of the Pax were fine but Q was gasping for air when we added an extra cinder block on set 2. Catfish said max heart rate was 172, which is fine for him since he’s in great shape. Very good overall workout today, as 2 running miles were covered and a nice assortment of core, upper body and cardio exercises were incorporated.

2. Good turnout on a Saturday morning and good Q source at French Express. Gunny did a great job leading!

3.   Thanks again for a great workout and allowing me to lead today!

 

Moleskin faithfully submitted by Total Package 04/13/19

Spud
  • On April 14, 2019

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