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F3 MeCa | November 20, 2019

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Hail A Cab

  • When: 11/08/19
  • QIC: Sparky
  • The PAX: Soprano, Ty Webb, Greek, Glock, Drop Cloth, Dodger, Overdraft, KoolAid, Sparky


Nine men braved this chili Friday to finish the week out right. Grinder went from being late to just not showing up. Luigi is still missing. We may have to hold a workout in Greeter’s driveway to get him back out. It was nice to see Glock and Drop Cloth this morning. A quick disclaimer was given and we were off into the gloom.

Warmarama

  • SSH x 20
  • Hill Billies x 15
  • Cotton Pickers x 15
  • Tempo Merkins x 10
  • Plank Jacks x 10
  • Wind Mills x 10

The Thang

Mosey to coupon coral and each man grabs a coupon.

Hail the CABS

Round 1

  • C= 20 incline merkins (chest)
  • A = 20 WWIIs (abs)
  • B = 20 curls (biceps)
  • S = 20 squats
  • Quad/Run lap

Round 2

  • C = 20 chest press
  • A = 20 V-ups (abs)
  • B = 20 bent-over rows
  • S = 20 skull crushers
  • Quad/Run lap

Round 3

  • C = 20 diamond merkins (chest)
  • A = 20 low flutters (abs)
  • B = 5 burpees
  • S = 20 shoulder presses
  • Quad/Run lap

Return coupons and mosey to fence beside driving range

  • 10 decline merkins
  • 10 incline merkins
  • 10 squats
  • 20 LBCs
  • Repeat to complete 3 sets

Mosey to wall at cart path

  • 20 dips
  • 10 monkey humpers
  • Repeat to complete 3 sets

Mosey to clubhouse entrance and quad up hill. Head to Mary

Mary

  • Rev Crunch x 15
  • W x 20
  • Freddie Mercury x 20
  • Low Dolly x 15
  • Pretzel Stick x 10 (each side)

Mole Skin

  • We filled most of the Q slots for November. Two slots remain open (11/13 & 11/29). The upcoming schedule is: 11/15 (Glock), 11/20 (Drop Cloth), 11/22 (Greek), and 11/27 (Overdraft). Thanks for signing up men!
  • KoolAid will be leading Last Call tomorrow at Mallard Creek Park. Come on out and show your support.
  • As always it’s an honor to lead this group. Have a great weekend!

 

Sparky
  • On November 8, 2019

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