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F3 MeCa | July 18, 2019

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Tax Day Penalty

  • When: 04/15/2019
  • QIC: Project
  • The PAX: Bear, Life Alert, Manwich, Project


Tax Day and it was time to pay a penalty!  Last time YHC used this beatdown, the PAX had some feedback about how sore they were.  So alas, let’s run it again.  Slow is smooth.  PAX arrived, disclaimer given and off we went.

Lap around the lot

Warmarama

Tempo SSH IC x 20

Tempo Windmill IC x 10

Tempo Squats IC x 20

 

The Thang

 

The tempo beatdown was explained.  PAX were encouraged to push themselves during the workout for good form and to muscle failure.

 

Round 1

Tempo sumo squats x 20

Tempo calf raises x 20

Tempo squat thrusts x 20

 

Lap around the lot

 

Round 2

Tempo lawnmower pulls – right x 20

Tempo lawnmower pulls – left x 20

Tempo shoulder pulls x 20

 

Lap around the lot

 

Round 3

Tempo Colt 60

Tempo tricep extensions x 20

Tempo chest press x 20

 

Lap around the lot

 

Right side lunge x 20

Left side lunge x 20

 

Lap around the lot

 

Mary

Tempo W’s x 20

Tempo LBC’s with KB IC x 20

Tempo low Dolly’s with KB extension IC x 20

 

CoT

Prayers for Spring Break travelers.

 

Spring Break RS Happy Hour this Thursday.  Life Alert has promised to bring his funnel and enter the wet t-shirt contest.

Project

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