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F3 MeCa | February 23, 2020

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A Heart Shaped Sinister M3

  • When: 2/14/19
  • QIC: Heatstroke
  • The PAX: Manwich, Rofus, Heatstroke

3 for M3 on Valentine’s Day…lesss gooooo!

Warmarma: A mosey, side shuffles, cariocas through the HT lot and back to CB

  • Prying Goblet Squats – Rofus dubbed this move the Varitek..I like it
  • Hip thrusters – pickle pokers maybe
  • KB halos

M1: Simple & Sinister. Y’all know what it is by now.  100 KB swings – 5 minutes.  10 Turkish get ups – 10 minutes.  Go as heavy as possible.  If you get done really early, you’re going too light.

Before we get to M2, we get an F2 visit from Steel Cannon with some heart shaped broberry biscuits from Bojangles, nice!  Thanks brother!  He was already grabbing some for All Pro Dads at the school, well done.

M2: Another nice.difference iPad edition.  YouTuber Tom Merrick took us through some hip mobility exercises in case we need to be a little extra limber this evening…if you know what I’m sayin.

M3:  None spilled

COT:  Big Brothers/Big Sisters Bowl Challenge.  Passport Challenge.  Both in March.

Moleskin:  The 3 of us today earned our M2 this week with many posts this week.  Well done.  1st time doing turkish get ups for Rofus, bet that was fun, but you did a great job brother.  Manwich was working on his TGU form and man, he had it dialed it in nicely.  My sweet running jacket made yet another appearance…man it gets hot in a hurry though.  Y’all have an absolutely lovely Valentine’s Day.



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