January 10th, 2020 By Manwich

On the Slack pre-blast, YHC promised no running and that we’d play with our balls, so no running and ball slinging is what the Pax got.  Gulf Stream’s tardy appearance made a nice even 6 for YHC’s partner WOD. This is the best weather we’ve had all week with it being about 43 out, almost a shorts beatdown.  Circle up and start jump roping while YHC reminded the Pax they were at an F3 workout and that YHC was reliable but not liable.

Warm-O-Rama:  In the CB parking lot:  50 Jump Rope OYO.  IC:  15 Heisman’s, 10 Standing Toy Soilders, 10 SSH, 10 ISP, 10 WM, 10 Low Slow Squats, 10 Merkins.  (The coordination of the Heisman’s looked pretty bad but we’ll work on that again.)

M1 Partner WOD – 12 min AMRAP  (Synchronized Burpees)

• P1 does 2 wall balls while P1 rest.
• P1 & P2 do 4 synchronized burpees then switch.
• P2 does 2 wall balls while P1 rest.
• P1 & P2 do 4 synchronized burpees
• That completes one round.  Increase each round by 2 wall balls but only do 4 sync burpees each time.  See how many wall balls you get up to at the end of 12 minutes.

(This WOD really wore down the Pax……mission accomplished!  Closest we’ve came to merlot in a while.)

Team Results:

• Manwich & Hot Pack got up to 18 wall balls
• Heatstroke & Man Down got up to 16 wall balls
• Kilowatt & Gulf Stream got up to ?????

M2 (Mobility):   Various stretches & mobility exercises and one of Hot Pack’s signature stretches:  “Star Nipples”.

M3 (Merlot): Heatstroke and Man Down were very close but none today.

Moleskin / COT / Namearama:

• Sign up for the 2020 Gremlin CSAUP event on Jan.18.  IT’S FREE!!  Even if you don’t want to do the beat down, you can still volunteer to help during the event.  2020 Gremlin Pre-Blast Information  Please sign up for the Gremlin HERE.  Again, it’s FREE!  I still need volunteers to donate a case of beer and smaller Styrofoam or paper cups.
• SAVE THE DATE – F3 MECA Winter Party – Feb. 1, 2020.
• NEW F3 MECA CHALLENGE for 2020:  Set a goal for the number of post you want to hit in 2020.  There will be 3 different patches available.  Details are on the preblast:  https://f3-meca.com/2019/12/24/preblast-setting-a-goal-for-number-of-posts-in-2020/
• If you have an event coming up that you’d like to announce, don’t forget to write and post a pre-blast.  Template:  https://f3-meca.com/2019/07/20/pre-blast-template/
• Prayers for all injured Pax, we look forward to seeing you back in the gloom soon @Life Alert, @Marie Calendar, @School Bus, and anyone I may have missed.
• Continued prayers for Heatstroke’s dad, Sugar’s friend, and all unspoken prayer requests.

-Always show gratitude and give thanks!  SYITG

Burpees, M3, Mobility, Wall Balls

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