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F3 MeCa | July 18, 2019

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Rocks & Ladders

  • When: 04/17/19
  • QIC: Luigi
  • The PAX: Ty Webb, Sparky, Moop Dog, Luigi

4 PAX gathered in the gloom this morning for some fun. Here’s how it went.


Mosey to the Dungeon for some Ladder Work.

7 Muscle Ups at the top and 1 Burpee at the bottom…ladder

Mosey to Central Park, partner up and grab a rock.

Cumulative exercises while partner runs hill.

Round 1 – 200 overhead press with 10 monkey humpers at the top

Round 2 – 200 squats with 5 merkins at the top

Round 3 – 200 curls with 5 merkins at top

Return rocks and mosey to shelter for some dips.

3 rounds – Dips x 10 IC

Mosey to street and quadrafilia to first culdesac

Low Flutters x 15 IC

Mosey to second culdesac

Mason Twist x 15 IC

Mosey to Dungeon.

Wall squats with arms out…till it hurts

Mosey to launch site for short Mary

Pretzel Crunch x 10 IC

Freddy Mercury x 10 IC

Low Slow Merkin x 10 IC

Thanks for the guys that made it out this morning. Greek had some lame excuse about being in Miami (we will be checking the South Beach backblasts to make sure you posted there…). Grinder must have been at burn this morning.

Moop Dog will be back up Q if Greek can’t Q Friday.

Hope to see some of our regulars back out here. Also let’s get some new guys out here with the good weather…no excuses.

  • On April 17, 2019

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