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F3 MeCa | September 21, 2019

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My Friends Have Returned

  • When: 05/22/19
  • QIC: Sparky
  • The PAX: Moop Dog, Greek, Dodger, Grinder, Ty Webb, Parkour, Sparky

After leading a solo workout Monday, I was happy to see 6 of my F3 brothers show up for a mid-week beat down here at Skywalker. Since I was the only one who did the kettle bell workout Monday it only made sense to adapt it for today’s boot camp. Things went like this.


  • SSH x 15
  • Hillbilly x 15
  • Tempo Merks x 10
  • MC x 15
  • WM x 15

The Thang

Mosey toward Central Park, stop at first street for 5 Burpees.

Continue mosey to Central Park and stop pick up a rock.

The Thang

Mosey to playground

  • Pull-ups x 10
  • Squat Thrusters x 20
  • Calf Raises x 30
  • Repeato for 3 sets

Mosey to picnic shelter

  • Decline Merkins x 10
  • LBC x 20
  • Bent-over Rows x 20
  • LBC x 20
  • Curls x 30
  • LBC x 20
  • Repeato for 3 sets

Next set

  • Man Makers x 5
  • Run to street for 10 Diamond Merkins/return
  • Dips x 10
  • Run to street for 10 Wide Merkins/return
  • Rock Swings x 15
  • Run to street for 10 Hand Release Merkins/return
  • Shoulder Press x 20
  • Run to street for 10 Chuck Norris Merkins/return

Return rocks, head to park exit

Side shuffle up hill to first street, stop for 15 WWIIs (OYO)

Quad up hill to next street, stop for 20 CDDs (IC)

Mosey to clubhouse for Mary


  • Mason Twist x 15
  • Pretzel Sticks x 10 (each side)
  • Box Cutter x 10
  • Reverse Crunch x 15

Mole Skin

  • Davis Lake Anniversary Convergence this Saturday at 7am.
  • Greek is stepping up to Q Friday. Come on out, it will be awesome!
  • Q spots open for next week. Sign up today!

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