Image Image Image Image Image Image Image Image Image Image

F3 MeCa | July 16, 2019

Scroll to top

Top

No Comments

Pinch Hit Q

  • When: 04/25/19
  • QIC: Thick Burger
  • The PAX: Big Tuna, Motown, Thick Burger


Morning Wood called in sick and couldn’t make it out to handle his roles and responsibilities as the QIC. No worries, as the Boondocks is an AO full of leaders and High Impact Males…time for somebody to step up! Thick Burger was up for the challenge, and stepped in to pinch hit for his F3 brother. LET’S DO THIS!!!

WARMUP
Mosey the parking lot. Find a spot to get loose
SSH x 20
IW x 10
Hillbilly x 10
Windmill x 10

Mosey over to the other end of the parking lot for some additional warmup exercises:
Line drills/quick feet – 4 sets of 30 seconds each
Merkins x 10
Mountain Climbers x 10

THE THANG
Mosey over to the school entrance for the dreaded Deck of Death:
Pull a card from the deck of cards – execute an exercise specific to each suite of cards and do the number of reps in line with the number on the card

Spades = air squats
Clubs = lunges
Hearts = LBCs
Diamonds = Merkins

After going through the entire deck, we realized that we had some extra time left. Let’s do a speed round:

1. Begin doing SSH
2. Each member of the pax takes a turn flipping over a card. This is the only time you get to “rest” while the others continue doing SSH
3. Once an ace card is flipped, the entire pax does 5 burpees
4. Repeato until we get through the entire deck

MARY
No time for Mary

MOLESKIN
1. It was a skeleton crew out there today, but everyone gave full effort. I enjoyed having the opportunity to lead
2. Feels good now that it’s getting warmer, but it’s only a matter of time before the humidity creeps in. Enjoy this weather while it lasts
3. My calves hurt

 

Thick Burger

Submit a Comment