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F3 MeCa | April 20, 2021

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“Just Another Brick In The Wall”

  • When: 9/13/19
  • QIC: Practice
  • The PAX: T-Bone, Cowpens, Clueless, SS Minnow, Wexler, Practice

6 HIM (4-kettlebells, 2-running) broke the humid silence at Stalling’s Road Park to add another brick to their wall of Get Right living. There was abundance of no-quit and we all left ready to take on the day.

After a short mosey, it went like this…..



Warm-up (a homage to Friday the 13th)

– SSH x 13

– IST x 13

– Monkey humpers x 13


The Thang… Tabata with 30sec on, 15sec rest… Short mosey between sets…

Set 1

  • Single arm press – alternate
  • Pullover
  • Over hand curl
  • Goblet squat


Set 2

  • Molino
  • American hammer
  • Tricep extension
  • Lunge – alternate


Set 3

  • Upright Row
  • Reverse crunch
  • Under hand curl
  • Jump squat



– Count and name-o-rama

– Announcements

Miracle Leaque games tomorrow… Hit up Gapper if you’d like to volunteer

FNG Matt renamed to Cowpens – welcome brother! T-claps to T-Bone for EH’ing..


Always an honor to lead.


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