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F3 MeCa | April 19, 2021

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Everybody Wants to be Mr. Big Chest

  • When: 07/21/20
  • QIC: Thick Burger
  • The PAX: Chowder, Deadhead, Disaster, Koolaid, Moop Dog, Number 1, Pony Boy, Powerball, Sandman, Thick Burger

The QIC recently relocated to another part of MECA, and after a month off, it was time to pick up his fair share of the workload and lead a beatdown for his brothers at The Highlands. Temperatures were a frigid 75 as we arrived. LET’S DO THIS!!!

QIC stumbled through the disclaimer. Must have been some performance anxiety. This has never happened to me before. Maybe I need some water. Just give me a minute…

After promising little to no running, it only made sense to begin with a long mosey around the parking lot. Okay that sucks. Enough of that

SSH x 10
IW x 10
Hillbilly x 10
Good morning x 10
Merkins x 10
Mountain Climbers x 10

*At some point during the warmup, we were joined by 2 more pax. Apparently, the 0530 launch is merely viewed as a suggestion here at The Highlands.*

In order to ensure that everyone was properly warmed up, it was time to do the Motivator (starting the count at 7)

To spice things up today, we brought back the “Mr. Big Chest” workout. At any point during the workout, a member of the pax can yell out “Mr. Big Chest” and everyone must stop what they are doing and perform 10 merkins, then commence with their exercise. Everyone must call out to “Mr. Big Chest” at least once during the beatdown

1. Escalator – perform an exercise, run to the mailbox, perform the same exercise, run back, perform next exercise
Burpees x 10
Merkins x 20
Air squats x 30
LBCs x 40
(hold plank if you finish early)

Speed Round repeato
Burpees x 5
Merkins x 10
Air squats x 15
LBCs x 20
(hold plank if you finish early)

Mosey over to the hill
2. Hill 7s
1 burpees…sprint up the hill…6 air squats…run back down the hill
2 burpees…sprint up the hill…5 air squats…run back down the hill
3 burpees…4 air squats
4 burpees…3 air squats
5 burpees…2 air squats
6 burpees…1 air squat
(hold plank if you finish early)

At this point the QIC realized that we were running low on time, and he didn’t want to cheat the pax of a quality ab/core routine. Time to break out the playing cards

Deck of Death
Hearts = WW2 situps
Diamonds = Reverse crunch
Spades = LBCs
Clubs = Russian twists

Flip over a card and everyone does the exercise associated with the card suit and the number of reps corresponds with the number on the playing card. We got through half the deck before it was time for one final chance to see “Mr. Big Chest”

1. Great work by everyone today. It was hot. It was so hot that my teeth were sweating. Nobody griped or complained.

2. My apologies on the Hill 7s. I should’ve found a better spot to do those. No sense in exposing pax to the traffic. QIC has to do a better job

3. Nice try by the 0630 crowd to recruit me for an extra workout (I’m talking to you Snowsuit). I was on death’s doorstep LOL

4. Thank you for the honor and privilege of leading a workout at The Highlands.

5. My chest feels like hamburger meat right now

Thick Burger

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