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F3 MeCa | October 16, 2019

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Best place to be: In the gloom!

  • When: 09/09/19
  • QIC: Guinness
  • The PAX: Dutch, Titan, King Louie, Frostbite, Guinness


5 Pax made of iron descended onto the battlefield at Tradition to wage war with their weapons of war. Okay, okay, perhaps the pax were not made of iron and thet didn’t descend onto a battlefield for war. However, they did arrive in the parking lot with they did have kettlebells which were made of cast iron. Here’s what they did after they battled the fartsack and won:

Warmorama
Side Straddle Hop x20IC
Imperial Storm Troopers x15IC
Cotton Pickers x15IC
Windmills x10IC
Low slow squats x15IC
Plank Jacks x15IC
Mountain Climbers x15IC
Merckens x10IC

The Thang
Travel to Pull-up bars
Plank and KB Pull x10 each arm
Figure 8 Lunge x10 each leg
Figure 8 Reverse Lunge x10 ea. leg

Knee ups x1
Curls x5
Leg ups x1
Overhead Press x5
Toe to bar x1
Lateral Extensions x5
Goblet Squat x10
KB IMP x6

Knee ups x5
Curls x5
Leg ups x5
Overhead Press x5
Toe to bar x5
Lateral Extensions x5
KB IMP x6

Bench Press x20IC
Derby Double Taps x15
Lateral Extensions x15

400 m run

Knee ups x5
Curls x10
Leg ups x5
Overhead Press x10
Toe to bar x5
Lateral Extensions x10
KB IMP x10

Knee ups x10
Curls x10
Leg ups x10
Overhead Press x10
Toe to bar x10
Lateral Extensions x10
KB IMP x10

Bench Press x20IC
Derby Double Taps x15
Lateral Extensions x15

400 m run

Pull-ups x5
Curls x10
Chin ups x5
Overhead Press x10
Pull-up x10
Lateral Extensions x10
Chin ups x10

Mary
KB Flutter Kicks x10IC
KB Russian Twists x10IC
Homer to Marge
Crunchy Frog x15IC
Plank 1 minute

Moleskin
Great to be in the gloom this morning with you, pax. I would never do that on my own. Great to see Dutch back in action. I knew Frostbite wanted to do more runnig so I threw in a few runs. I mixed in some different pull-up bar exercises to make it, hopefully, a little more interesting. Great work by all. I saw that no one had signed up for Kettlebell when I checked yesterday evening so I took the Q. I took the Q for Tuesday at The Precinct also. Hope to see you at the Precinct tomorrow. See you in the gloom!

Announcements
Iron Pax Thursday at Tradition
Healthy Eating Challenge Sept 23

Prayer

Guinness

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