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F3 MeCa | February 23, 2020

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Pain stations at Bain

  • When: 12/11/2019
  • QIC: Nimbus
  • The PAX: Chum, Spackler, Silas, Othello, Manbun, Nimbus

6 pax decided to enjoy a YHC inspired beatdown with some cinderblocks and other goodies.  It was raining at 525, but as an aspiring meteorologist, I was able to communicate with the clouds and we were rain free by 530.


Warm up

1/3 mile fast paced mosey

SSH x 15

Windmill x 10

Merkins x 10

LSS x 15

Beatdown 1 – 6 stations

1st station – Merkins on cinderblocks x 20 – once done yell switch and everyone rotates

2nd station – WW2’s with cinderblock AMAP

3rd station – Thrusters with cinderblock AMAP – squat to shoulder press

4th station – Speed Rope AMAP

5th station – Curls with cinderblock AMAP

6th station – Mtn Climbers AMAP

3 Rounds total – Take a quick 1/4 mosey to catch our breathe

Beatddown 2

1st station – bent elbow plank on cinderblock – As long as possible.  Once done rotate

2nd station – Russian Twists with cinderblock AMAP

3rd station – Squat to upright row with 30# kettlebell AMAP

4th station – Speed Rope AMAP

5th station – Tri Ext with 30# AMAP

6th station – SSH AMAP

we made it thru 2 rounds

Circle up for Mary – each pax calls out an exercise

20 Freddy Mercury

Forgotten exercise that worked


Hold feet 6 inches off the ground as long as possible

And just like that is 6:15.  Wish we had more time.  Thanks for everyone coming out and for Chum bringing the blocks.  Its always a joy to see each of you in the gloom, and fun to see how we help  each other to become better in body, mind, and spirit.

Aye SYITG – Nimbus

  • On December 12, 2019

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