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F3 MeCa | June 4, 2020

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Iron Cross Battle

  • When: 10/1/2019
  • QIC: Charmin
  • The PAX: Juice, Stig, Mugshot, Ambassador, Dodger, Tootsie, Chowder, Drop Cloth, Dutch Boy, Barrister, Disaster, Bromance, Overdraft, Hugo, Bonvoy, Buffalo Bill, Tiny Dancer, Chavez, Pony Boy, #1, Murdoch, Next Door, Sully.

24 Pax worked out on a perfect Tuesday morning.

The Thang:

Start with the butchering of the Liability speech


SSH, Cotton Pickers, Merkins and Imperial Stormtroopers


Covered some ground with 5 stations.  10 box jumps, 30 Calf Raises, Reverse Spiderman Merkins, Dips and WW2 situps.

Mosey to the hill

Half Pipe workout

Run up hill 1.  15 merkins

Run up hill 2 backwards.  15 situps

Mosey back to Mary.  Jail Break

Iron Cross Competition.  Last man standing challenge

As you drop out we did planks and LBC.

Mixed in a few Yoga moves.  Worked a little abs to close.


Was good to be back at the Q.  Been too long.  Butchered the liability speech.  Shame we even need to do it.

Congrats to Tiny Dancer and  Tootsie for lasting 7 minutes on the Iron Cross Competition.  Strong showing.  Photo below.

Props to everyone that hit the Murph/Kettle yesterday and showed up today.  Well done.



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