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F3 MeCa | February 22, 2020

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The Vet 020920

  • When: 02/08/20
  • QIC: Blue Crush
  • The PAX: Gopher (R), Man Bun, Big Tuna (R), Othello (R), Tough Skins (Iron Man Training) and Blue Crush


6 Pax gathered for a chilly Vet beat down to get their weekend started off.  1 Pax sent off for Triathlon Training while the rest of us set off on a Mosey around around the far end of the track and looped around to circle up near the intersection of the tracks.

Warm-o-rama

  • SSH X 20 IC
  • IW X 15IC
  • WIND MILL X 15IC
  • COTTON PICKER X 20 IC

The First Thing

Lt.  Dans with merkins and mountain climbers using the football field.  Lt. Dans with a 4:1 ration of lunges to squats with 8 merkins and 8 mountain climbers after each set of lunges & squats.  Start with 4 lunges, 1 squat, 8 merkins & 8 mountain climbers.  Then 8 Lunges, 2 squats, 8 merkins & 8 mountain climbers ending up to 40 lunges, 10 squats, 8 merkins & 8 mountain climbers.

Mosey to the rock pile for

The Next Thing

15 shoulder presses with rock, run to handball court for 10 Mike Tyson’s, run to monkey bars for 5 pull ups, run back to rock pile and rinse and repeat for 5 – 6 rounds.

Gather at the picnic shelter for

The Last Thing

10 Step ups each leg, 15 Dips in cadence, 25 LBC’s in cadence.  Rinse and repeat for 3 rounds.

Mosey back to flags for Mary and Stretching

Thanks as always for allowing YHC for leading today.  I look forward to seeing everyone when I return for surgery recover.  Don’t leave me behind.  Hopefully The Body, Hornet and Crabs will have healed from their Ailments and everyone else that has other reasons for not posting gets through them  and I return to great numbers later in the spring.

 

 

Blue Crush

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