April 23rd, 2019 By Big Tuna

Six men from the MECA Boondocks AO enjoyed some dry weather and warm temps for a challenging beatdown at Boondocks – The Village. YHC planted the flag at 5:25 AM and welcomed back Motown from his recent travels. Begin with disclaimer followed with a mosey out of the Village parking lot and head next door to the church for today’s fun and festivities!!!

Warm Up
We started in the lower parking lot at the church for:
 Squats (x10, IC)
 Plank Jacks (x10, IC)
 Merkins (x10, IC)
 Imperial Storm Troopers (x10, IC)
 Lunges (10x/leg, OYO)
 Side Straddle Hop (x10, IC)
 Cotton Picker (x10, IC)
 Backwards run up the hill to upper parking lot

The Thang
Borrowed from Mint Hill (thanks Head and Shoulders!)
 Center Station: Complete 5 burpees after each and every exercise
 Corner 1: Air Squats (x20)
 Corner 2: LBC’s (x20)
 Corner 3: Merkins (x20)
 Corner 4: Plank Jacks (x20)
 Complete 5 rounds
 100 reps of each exercise / 500 reps total
 Early finishers were treated to some Lt. Dan – prisoner style!

Mosey back to the Village and over to circle of flags at the main entrance area for:

Mary
 Low Flutters (x10, IC)
 H2H (x10, IC)
 WWII Sit-Ups (x10, OYO)
 J-Lo’s (x10, IC)

Moleskine / Prayers
Prayers for Motown and his family as he has recently lost his aunt and Thick Burger’s daughter as she adjusts to her new school.

Thanks everyone for coming out this AM – it is easy to stay in bed on mornings like this but it makes the rest of your day much better when getting together and working out with your F3 brothers! This is an awesome group and I’m very fortunate to be part of it. Always a privilege and honor to lead — appreciate the support and fellowship shared today and every day!

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