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F3 MeCa | April 18, 2021

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Hallelujah!!

  • When: 10/13/20
  • QIC: Practice
  • The PAX: Solo Cup, Gamma, Bear Claw, Hi Rise, D Day, Chitlin, Tbone, Birdcage, Papa John, Banjo Boy, Tar Tar, Wexler, Tumbler, Dr. Lecter, Practice


15 fearless men came out this morning to say “hallelujah” to the day and get stronger. 0530 rolled up on us, the disclaimer was pronounced, instructions for the hallelujah mosey were given, and away we went.

 

Mosey to the Suicide Lot for warm-up

Windmill x 15
IST x 15
Monkey Humpers x 15

Line up on curb for Crabby Bear

Crab walk to next line
15 Mericans
20 Bobby Hurley’s

Bear Crawl to next line
15 Mericans
20 Bobby Hurley’s

Repeato pattern to other side of lot

Mosey around the school to the second set of tables

Dips x 20
Step ups x 20 (each leg)
Squats x 20

Repeato with 30 reps

Mosey back to The Wall

Carolina Dry Docks x 20
Run to other side of field and back
People’s chair w/ leg lifts – hold for PAX 10 count
Run to other side of field and back
Balls to the Wall – hold for PAX 5 count
Run to other side of field and back
Carolina Dry Docks x 20

Mosey back to Mary

Jane Fonda x 20 each leg
LBC x 20
Pickle Pounder x 20

Count-o-rama
Name-o-rama
Announcements
Joys and Concerns
Blessing

Moleskin
Thanks for playing along with some new things today. Tons of no-quit out there. Always an honor to lead.

Practice

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