January 17th, 2020 By Manwich

On the Slack pre-blast, YHC warned of only a JV workout with stretching the day before the big Gremlin CSAUP.  Pox arrived to pick up his nickel and finally brought along Golden Boy.  That kid keeps growing an inch every time I see him.  YHC setup the speaker on the tailgate then disclaimer was read while Heatstroke was digging in his trunk for his portable Serta mattress for the mobility session.

Warm-O-Rama:  Moseyed around the HT parking lot mixing in butt kickers, high knees, carioca, quadraphillia, and side shuffles.  Circle up:  15 SSH IC, 5 Merkins OYO, 10 Abe Vigoda’s IC, 5 Merkins OYO, 15 IST IC, 5 Merkins OYO, 15 Mtn. Climbers, 5 Merkins OYO, 10 Tempo Squats, recover. Mosey back to the CBA parking lot.

M1 WOD – CBA 100, 4 Rounds, 14 min CAP

• 25 Single Unders
• 25 Butterfly Sit-Ups
• 25 Plank Shoulder Taps, each side = 1
• 25 Slam Ball Shoulder To Shoulder Press, each side = 1
• Slam Ball Carry Around The CBA lot

Most Pax finished 4 rounds with seconds to spare.

M2 (Mobility):   YHC started off with some lunge stretch variations, then went around in a circle and let each Pax guide us in their stretch of choice.

M3 (Merlot): We were going for no merlot today and were successful.

Moleskin / COT / Namearama:

• Gremlin CSAUP is tomorrow.  Still time to sign-up. Pre-Blast Information  Sign-up HERE. Thanks to all Pax who donated water, coolers, beer, gatorade, ice, and cups.
• SAVE THE DATE – F3 MECA Winter Party – Feb. 1, 2020 at 26 Acres.  Sign-up link to come soon.
• 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

M3

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