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F3 MeCa | May 15, 2021

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Monday the 13th

  • When: 7/20/2020
  • QIC: Hot Wheels
  • The PAX: Guinness, Frost Bite, Hot Wheels, King Louie & Shi-Fu


5 Strong PAX posted for today’s celebration of Monday the 13th!

Warm O Rama

13 SSH, 7 Weed Pickers/8 Wind Mill ( does not = 13, oops ) 13 IST, 13 Low Slow Mercins, 13 MC, forward and back arm rows with a few Michael Phelps

The Thang

Goes like this…. We will do 13 different exercises that will equal 1 set.  We will call each run through a set, a lap.

Lap 1 = 5 Reps each exercise with a 5 Burpee Rest

Lap 2= 10 Reps each exercise with a 5 Burpee Rest

Lap 3 = 13 Reps each exercise with a 5 Burpee Rest

Lap 4 = 13 Reps each exercise with a 5 Burpee Rest

1 Goblet Squat

2 Overhead Press

3 Lawn Mower Pulls

4 Extenions

5 Figure 8

6 KB Swings

7 Curls

8 Lunge

9 LBC

10 Bench Press

11 Lat pull over

12 Sit up to press

13 Mason Twist

MARY

13 Low Flutters and 13 Pretzel Crunchs

Mumblechatter

Welcome Back Guinness, First back back to F3 since Corona Hit, He’s been tending to the Family business 9 Round Gym, providing work outs an community for their member.  Glad to have you back out.

Fun Workout with today date. 7 ( Warm Ups ) / 13 ( Reps and Sets ) / 20 ( Burpees )

HotWheels

Comments

  1. HotWheels

    Chime in if you read this.

  2. King Louie

    Thanks for the beatdown, @Hotwheels! I just assumed the 7 / 8 reps were “well 7 reps is half of 13 rounded up” and the 8 was us miscounting!

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