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F3 MeCa | September 23, 2019

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Jack Webb Wednesday

  • When: 06/12/19
  • QIC: Sparky
  • The PAX: Buffalo Bill, Dodger, Greek, Grinder, Moop Dog, Sparky

A crowd of 6 came out on this perfect morning for a hump day beat down. All PAX were ready to roll right on time at 5:30. A brief disclaimer was given and we were off into the gloom.


  • SSH x 15
  • Hill Billy x 15
  • Tempo Merkins x 10
  • Plank Jacks x 10
  • Wind Mill x 15
  • Cotton Picker x 15

The Thang

Mosey toward Central Park and stop at 1st street for 10 merkins. Continue mosey to hill beside soccer field.

Let’s knock out Jacobs Ladder (7 to 1 ladder), run to top of hill for burpees, run to bottom, return to top, repeat to completion.

That was fun, let’s mosey to the basketball court, circle up for next set

Jack Webb for chest/shoulders

  • 1 merkin, 2 shoulder presses
  • 2 merkins, 4 shoulder presses
  • 3 merkins, 6 shoulder presses
  • 4 merkins, 8 shoulder presses
  • 5 merkins, 10 shoulder presses
  • 6 merkins, 12 shoulder presses
  • 7 merkins, 14 shoulder presses
  • 8 merkins, 16 shoulder presses
  • 9 merkins, 18 shoulder presses
  • 10 merkins, 20 shoulder presses

Jack Webb for Abs

Continue pattern above with WWIIs (1st exercise) & LBCs (2nd exercise)

Jack Webb for Legs

Continue pattern above with Squats (1st exercise) & Step-ups (2nd exercise)

Mosey to park exit, quad up hill to 1st street.

Stop for Freddie Mercs x 10

Continue side shuffle up hill to next street

Stop for Low Dolly x 15

Mosey to Club House


Reverse Crunch x 20

Recover, recover

Mole Skin

  • There are rumors of Greek leading the Eagle’s Talon Friday morning. Show to know!
  • Grinder has the Q next Friday. We need someone to step up for the Wednesday Boot Camp.
  • It was an honor to lead this morning, thanks for coming out. See you all in the gloom on Friday!

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