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F3 MeCa | February 23, 2020

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I can’t feel my fingers

  • When: 12/11/19
  • QIC: Manwich
  • The PAX: Manwich, Loveseat, Heatstroke, Sugar, Schnitzel, Ty Webb

6 Pax showed this morning with Sugar showing up in shorts in 27 degree weather……#Boss. Heatstroke showed up during our mosey because he didn’t account for the windshield defrost time.  Disclaimer read then off 

Warm-O-Rama:   Mosey up and down parking lot lines. Circle up all IC: 20 SSH,10 IST, 10 WM, 10 Squats, 10 Tempo Merkins. 

The Thang:  Speed, Agility & Strength Circuit.  Two teams of three pax rotate through exercises 1-3 progressing through each circuit.  Complete one round per team then move to the next circuit.  Exercise 1, runner is the timer, AMRAP on exercises 2 & 3 each circuit.  Runner runs around outside of the parking lot that we all park in.  Each team grab a block for the strength portion of each circuit. After completing circuit 4, each team rinse and repeat back to circuit 1 until time was called. 

Circuit 1:  

  1. Run
  2. Squats (w/ block)
  3. Bear Crawls back and forth across width of b-ball court.

Circuit 2: 

  1. Run
  2. Overhead press (w/ block)
  3. Peter Parker’s

Circuit 3: 

  1. Run
  2. Curls (w/ block)
  3. Apolo Ohno’s

Circuit 4: 

  1. Run
  2. Tricep Ext. (w/ block)
  3. Criss-cross pickups

Mary:  15 Mason Twist IC, 15 Reverse Crunch IC, LBC’s IC, 10 Low Flutters IC, Plank. Recover, Recover.




  1. Jimmy Buffett

    Not even an honorable mention for running over there and doing a few SSH? Sad!

    FYI to Heatstroke, you don’t have to wait for the car to defrost if you run over instead of driving. Probably save you some time in the morning. Just sayin’.

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