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F3 MeCa | September 23, 2019

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Back in the Saddle

  • When: 05/29/19
  • QIC: Dirty Martini
  • The PAX: Spectrum, Black Sheep, Dodger, Grinder, Ambassdor, Sparky, Parcor

It is Hump Day in the hills and the heat is on.  The PAX was ready to go but they had no clue what was about to go down.  I gave the disclaimer and we were off.

Warm Up

high knees, butt kicks and side to side running around the parking lot

15 SSH, 15 cotton pickers, 15 mountain climbers, 15 merkins

The Thang

Mosey to the golf cart drop off for 10 muscle ups and 10 carolina dry docks at the bottom of the hill repeato three times.

Mosey down the street to park for picnic fun minus the food but burpees every other tree.  I loved the mubble chatter!

Pair up for Merkins, Dips, squats, LBCs and Carolina Dry docks.  Runner does 5 burpees at the street.

Head over to the blue top for 10 chris/cross and bear crawl to mid court 10 star jumps and bear crawl to the other end for 10 STH and repeat.

Heading back up to Mary and along the way we did high knee skip, LBC, merkins, and sprints.


Low Fludder – 15

Pretzel crunch – 15 each leg

box cutters – 15

Grateful Prayer

It’s always an honor to lead the PAX!  Have a great Wednesday!

dirty martini

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