January 22nd, 2020 By Terrible Towel

YHC had the Q to celebrate 4 years (ish) of F3. Following @chachi’s lead from last week, YHC searched far and wide on the MECA site for details of his first post but to no avail. YHC tried to remember as best as he could and keep the group moving considering the temperature.

Warm-up (sort of):

• Mosey around the parking lot x 3
• SSH IC x 15
• Windmill IC x 15
• IST IC x 15
• Mosey to the shelter

The main event:

• Pair up. Even numbers would have been helpful. Each pair needs to complete 100 hand-release merkins, 200 WWIIs, and 300 step-ups. Partner one runs to the parking lot and back as the timer. YHC remembers dry-heaving in the middle of this during his first beatdown.
• The PAX finished this a little more rapidly than anticipated. Hey look, there’s a huge wall over there.
• Mosey to the wall. Balls to the wall to get some shoulder work. Looks like only one of us can actually put balls on the wall.
• Wall taps x 10, donkey kicks x 10, take a seat in chair. Repeat wall taps and donkey kicks.
• Mosey to the playground.
• Partner 1 does 10 pull-ups while partner 2 does dips in the shelter. Repeat x 3. @Audit pointed out YHC has maintained his level of fitness after 4 years despite rapidly aging.

Mary:

• Crunchy frog IC x 15
• Pretzel crunch IC x 15 both sides
• Squirm IC x 15
• W IC x 15
• 2 minute plank

Recover, recover.

Moleskin:

• F3 Festival on 2/1/20. Bring your wife OR girlfriend, not both.
• Prayers for the folks mentioned dealing with cancer, Hop-hunter’s mom and her heart.
• Praise for baby Daniel.
• It’s been a fun 4 years. Thank you all for the support and fellowship along the way.

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