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F3 MeCa | September 23, 2019

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The Pain Clock Was On Time

  • When: 05/31/2019
  • QIC: MoopDog
  • The PAX: Ty Webb, Sparky, Luigi, Brad (FNG), Nick (FNG), Kool Aid, Ambassador, Dodger, Soprano, Power Ball, Pony Boy, and Grinder


13 PAX, to include 2 FNGs, came out to Skywalker for a comfortable morning of fun.

Warm-O-Rama:

Mosey to the front of the clubhouse with some high knees and butt kickers mixed in.

  • SSH x 25
  • IST x 15
  • Cotton Picker x 10
  • Mountain Climbers x 10

The Thang:

Mosey down to the park and line up at the bottom of the hill:

  • Bear crawl half way up the hill, face 12 o’clock, Mericans x 12 (SC), bear crawl the rest of the way, 12 burpees, down the hill, 12 Carolina Dry Docks
  • Bear crawl half way up the hill, face 9 o’clock, Mericans x 9 (SC), bear crawl the rest of the way, 9 burpees, down the hill, 9 Carolina Dry Docks
  • Bear crawl half way up the hill, face 6 o’clock, Mericans x 6 (SC), bear crawl the rest of the way, 6 burpees, down the hill, 6 Carolina Dry Docks
  • Bear crawl half way up the hill, face 3 o’clock, Mericans x 3 (SC), bear crawl the rest of the way, 3 burpees, down the hill, 3 Carolina Dry Docks

Mosey to the picnic shelter/pavilion:

  • Dips x 20
  • Plank Jacks x 20
  • Dips x 10
  • Plank Jacks x 10

Mosey to BBall court:

  • Broad jump burpees the length of the court
  • 1 suicide

Indian Run back to the clubhouse:

  • Wall sit with Moroccan Night Club x 30

Mosey to the bottom of the cart path, sequence:

  • Exercise at three points on our run back up the hill: bottom (x10), middle (x15), and top (x20)
    • Monkey humpers at each stop then run back down
    • Squats at each stop then run back down
    • Lunges at each stop then run back down

Mary:

  • Low flutter x 20
  • W x 20

Moleskin:

  • Great turnout for Skywalker today. It’s a fantastic AO and it’s great to see these numbers – let’s keep it up
  • The two FNGs did a great job today – keep coming, all of us will be better for it
    • One FNG is now known as Bull (he’s a lawyer and may be missing some hair up top…so the reference is to the bailiff from the old TV show Night Court played by Richard Moll).
  • Thank you to Sparky for giving me the opportunity to lead today – I really enjoyed it.
Bob Boyle

Comments

  1. Grinder

    That was a good time!

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