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F3 MeCa | October 17, 2019

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Pain Academy 10/09/19

  • When: 10/09/19
  • QIC: Blue Crush
  • The PAX: Tough skins, Silas, The Body, Hornet & Blue Crush


5 Pax arrived for a mid week beat down that went something like this.

Warm Up

Mosey lap around the school stopping and circling up at each stenciled fire lane for a warm up exercise plus one burpee.  Exercises SSH x 20ic, IW x 15 ic, wind mil 15ic, cotton picker x 15ic, grandpa jacks x 15ic, mountain climbers x 15ic, squats x 15ic and plank jacks x 15ic.

The Main Thing Part 1

Start at the bottom of the bus lot at the first spot.

  • Start with 18 Merkins then
  • lunge walk for 2 spaces, 16 Merkins and back pedal to the first line
  • lunge walk 4 spaces, 14 Merkins and back pedal to the first line
  • Continue this pattern until you complete the lunge walk to the last space, 2 Merkins and back pedal the full length of the bus lot.

The Main Thing Part 2

Mosey to the lower play ground and perform the following.

10 Pull Ups, 20 Dips on wall, run a quarter of the big track, 20 plank jacks, run the next quarter of the track, 20 squats, run the next quarter of the track, 10 burpees, run the last quater of the track returning to the start point.  Rinse and repeat 2 more times.

Mary

No time for her this morning.

Moleskin

Great work by all this morning.

Thanks for allowing me to lead.

 

Blue Crush

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