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F3 MeCa | April 20, 2021

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RESPECT!!!!…….4TH OF JULY MASONRY WORKOUT!

  • When: 07/04/19
  • QIC: MOTOWN
  • The PAX: Big Tuna, Hard Plastic, Motown


While some of our pax took this 4th of July as an opportunity fellowship with family and friends. The three pax from Boondocks crew raised the shovel flag at the Gunnery and at 5:30 off we went. But first grab some BRICKS…..

Heck of a work…. when Big Tuna is the young buck of the crew 53!

RESPECT!….RESPECT!….RESPECT!…..

Then Mosey…. a lap around the parking lot with your bricks

THE WARMUP (with bricks)

Air Squats X 20 IC

Imperial Storm Troopers X 15 IC

Wind Mills X 10 IC

Monkey Humpers X 10 IC

Mosey over to the bus lot…. (with bricks)

THE THANG……the modified Masonry Murph Workout!

Suppline pullups (underhand) X 10….run the back loop of the bus lot (with bricks)

Suppline pullups (overhand) X 10….run the back loop of the bus lot (with bricks)

Air Squats (with bricks) X 25….run the back loop of the bus lot (with bricks)

Air Squats (with bricks) X 25….run the back loop of the bus lot (with bricks)

Merkins (with bricks) X 20….run the back loop of the bus lot (with bricks)

Merkins (with bricks) X 20….run the back loop of the bus lot (with bricks)

then repeato for a second round….

Mosey back to the shovel flag…. (with bricks)

MARY

Flutter kicks X 20 IC

Low Dolly X 10 IC

Freddy Mercury’s X 20 IC

WWII X 10

Finished up with some Russian Masonry Twist X 10 IC

 

Moleskin….Always a honor to have an opportunity to lead this great group of men!

Continue to pray for Big Tuna’s wife as she recovers from a recent surgery, she is home and that’s a great improvement.

Worked on the 2nd F (Fellowship) at Sunrise Restaurant for a little holiday breakfast after the beat down. Yum! Yum!

 

 

 

 

Motown

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