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F3 MeCa | May 11, 2021

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Mint Hill Motown

  • When: 07/17/20
  • QIC: Gopher
  • The PAX: Booyah, Chum, Nimbus, Roadie, Big Tuna, Gopher, Headnshoulders


Metal was a little “groovy” this morning.

As the gloom was slowly lifting, Pax started rolling in. We assembled but not as good as the Avengers.

No Capri lap…straight to the stuff. Pushed play on the Motown Mix and we grooved!

The Thang: We did a modified 4 corners with a “home” in the middle. Go to a corner then back to home. It looked like this:

ROUND 1: Home – 20 LBC’s, Corner 1 – 20 Standing Chest Press, Home – 20 LBC’s, Corner 2 – 20 Curls, Home – 20 LBC’s, Corner 3 – 20 Laying chest presses, Home – 20 LBC’s, Corner 4 – 20 Tricep extensions

ROUND 2: Home – 20 Merkins, Corner 1 – 20 Goblet Squats, Home – 20 Merkins, Corner 2 – 20 T-bag squats, Home – 20 Merkins, Corner 3 – 20 KB Flutter-kicks, Home – 20 Merkins, Corner 4 – 20 Thrusters

ROUND 3: Home – 20 Flutter-kicks, Corner 1 – 20 Upright Rows, Home – 20 Flutter-kicks, Corner 2 – 20 Lawnmower Pulls (10 per Arm), Home – 20 Flutter-kicks, Corner 3 – 20 Skull Crushers, Home – 20 Flutter-kicks, Corner 4 – 20 KB Halos

Rinse & Repeat until we were “Sittin’ on the dock of the bay!”

No Mary, because we “mary-ed” during round 3 at our Home station.

It was an honor once again to lead, enjoyed the music and fellowship while we were lifting the bells!

Hoo-ah!

Clint Newton

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