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F3 MeCa | September 18, 2019

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White Lightning

  • When: 05/13/19
  • QIC: People’s Q
  • The PAX: @flipphone @sheepdog @astrovan @habs

YHC showed in the gloom to find to men on strange mechanical devices! To my surprise there was two for riding and two for a beat down. 5:30 came and the riders were off and going. Time for @sheepdog and I to take a shot of White Lighting


SST x 15

IST x 15

windmill  x 10

The thang

Light pole to light pole

10 Burpees

bear crawl to next

20 Squats

run to next

20 merkins

Mosey to victory circle


10 step ups each leg

mosey to ticket booth

quadrophilia to top

10 pull ups

lunge walk down

20 LBC’s

repeato 3 times

mosey to parking lot

suicides with a burpee at each pass of lines

mosey back to victory circle

20 dips

bear crawl around circle

repeato 3 times

mosey to stairs

10-1 ladder

merkins and WWII

mosey to mary


pretzel crunch x10

1 min abs with Habs


great job today @sheepdog. Thanks for coming out to push me!




  • On May 13, 2019


  1. SheepDog

    Thanks Habs for the beatdown. Best personal trainer ever.

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