August 29th, 2020 By Kojak

7 of MECA’s mightiest weren’t scared of a little travel to Stanly Co and posted for a mostly dry beatdown.  After a short mosey to check the other lot for any wayward PAX we got to work.  It went like this…….

 

WARM-UP

Windmills

SSH

Mountain Climbers

Toy Soldiers

Arm Circles

 

THE THANG

Block move:  It was time to move the cinderblocks gifted to the AO by F3Denver to a more permanent spot.  We did various exercises during the two rounds it took to move the blocks to their new “secure” home.

 

The Compass:  There are four ball fields at the park with paved walkways between each.  The PAX would do the called exercise at each point and would always come back to the middle to do the same exercise before moving on to the next point.

North:  Flutter kicks

East:  Hand release Merkins

South:  Plank jacks

West:  Squats

Middle:  Mountain Climbers

1st round:  15 reps of each

2nd round:  20 reps of each

 

The Shelter:  3 rounds of 15 reps of dips, Derkins, and stop squats with a run through the parking lot after each round.

 

Showtime:  Q picked a spot right along the road for some F3 advertising for the fine men of Locust.  There was basically a square made of various items, i.e. pole, trees, in front of the school.  The PAX would bear crawl between each corner and do 15 jump squats at each corner.  We only had time for 1 round.

 

MARY

Low Dollys

Knees to Elbows

 

Count-off and Name-a-rama

 

COT

 

MOLESKIN

–Big drop from last week so no over 25 PAX concerns for the town this week.

–Metro Dog says he has gotten interest for the AO on social media from prospects but as we all know taking that first step is the toughest.  Hopefully those men will come out and give this F3 thing a try.  It has worked pretty well for YHC.

–Grassy Knoll had some shoulder issues during Showtime but kept on moving and finished strong.  Safe travels next weekend!!

–Loveboat was lapping us all as usual.  YHC had to throw in those extra reps to slow the young buck down.

–Uecker was pretty low key and didn’t stir up any hornet’s nest like he had done the past few days.  And he brought wine.

–Good to see Metro Dog on time this week at HIS AO.  Props for getting the 2.0’s out for another week.

 

F3-MECA, Locust

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