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F3 MeCa | April 20, 2021

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Just Another Day at The Mill

  • When: 11/10/20
  • QIC: Grandmaster
  • The PAX: Backdraft, Chicken Strip, Gunny, Hurdle, Loafer, SirTopHam, Squid

7 Men posted with weights in hand, one even brought extra, and a hobbit posted with nothing. Instead of picking up one of the extra weights with HANDLES, he decided to use the plates.  Of course, this did allow him to skip some reps during the workout as he was “adjusting his grip” for the next exercise. Too bad there wasn’t 15 seconds of down time after each set to get ready for the next.

The workout was tabata style, 45 seconds on/15 seconds off for 8 minutes.  Exercises were:
Curls right hand, curls left hand, right triceps extension, left triceps extension, repeato.
Bent over row right, BOR left, right shoulder press, left shoulder press, repeato.
Goblet squats, kettlebell swings, right lunge, left lunge, repeato.
Weighted LBCs, leg lifts, right weighted pretzel crunch, left weighted pretzel crunch, repeato.
Some planks and broga to finish it out.

COT: Information coming in on families to help out. Donations have started coming in as well. We will collect all we can and then divide the donations up among the families.  Prayers for these families and for us as we endeavor to lead the community and our families.

MOLESKIN: It was good to be back in the gloom with my brothers after a week in the NC mountains.  Sorry, that I could not provide the dutch oven recipes you were looking for, or teach you the campfire songs you were longing to hear.  I can tell you that the French Broad River is fast and cold.  As we move forward into the Thanksgiving season, (even though Christmas decorations are already out all over town, ugh) let’s not forget to be thankful for the many blessings we have been given.  We all have something to be thankful for and a reason to pay it forward to someone else.  “So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.” (Gal 6:9).

In HIS Service,



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