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F3 MeCa | September 23, 2019

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F3Concord – Border Wall Beatdown

  • When: 5/14/19
  • QIC: Gooney
  • The PAX: Nails, Gunny, Mayweather, Popeye, Mighty Mouse, Indy, TP, Spud, The Count, El Abogado, BD, Deer tick, Fire Chicken, Scout, Trick Daddy, Mountie, Luther, Fresh Cut, Homeland, Private Ryan, Hipbone


22 men gathered on a cool morning with low humidity.

Warm o Rama
Mosey around ASEC parking lot for high knees and karaoke and up to the rock pile.

Circle up
SSH x 20 IC
Cotton pickers x 10 IC
Merkins x 10 OYO
Mt Climbers x 20 IC

Partner up/grab a rock

Mosey to abandoned bank for instructions

Partner one performs exercises while partner two takes a lap around the building scaling the brick wall and returning for the trade off.

Exercises were performed with rock:
Curls
Squat
Overhead press
Bent over row
LBC’s- no rock
Lunges

Rinse and repeat until time called.

Return rocks to rock pile and gather at Mary

No time for Mary to allow for extended name o Rama due to 22 pax!

Cupid
  • On May 15, 2019

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