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F3 MeCa | May 13, 2021

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First Day Back!

  • When: 05/12/2020
  • QIC: How Wheels
  • The PAX: Brutus, Sterling and HotWheels


Mid May, Temps in the 30’s, sounds like the perfect day to re launch F3 Post Covid SIPO.  And the turn out for this glorious occasion? Well 3 of course!.

Warm O Rama

20 SSH, 10CP / 10WM, 20 IST, 20 MC and 10 Slow Mercins.

The Thangs

We ran a precinct circuit this morning with 7 stations like this;

Station 1 20 Squats ( Corner 1 of the Cell Block )

Station 2 20 Mercins ( Corner 2 of the Cell Block )

Station 3 – 20 WWI ( Corner 3 of the Cell Block )

Station 4 – 20 Mountain Climbers ( Guess which Corner of the Cell Block )

Station 5 – 10 Pull up at the Gun Range

Station 6 – 20 Dips, also at the Gun Range

Station 7 – 20 Muscle ups at The Wall

Repeato X 3

Mosey around Alcatraz and back tot he cell block

Repeato X 2

MARY

20 Low Flutters

20 LBC

Two Broga moves to stretch and a 1 minute plank to Recover.

HotWheels

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