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F3 MeCa | April 15, 2021

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Thanksgiving Buffet of Kettlebells

  • When: 11/23/20
  • QIC: Manwich
  • The PAX: Wrong Way, Drago, Hot Pack, Manwich


Three other Pax joined YHC in the gloom this morning for an early Thanksgiving buffet of kettlebells.  Disclaimer read.  Circle up!

WARM-A-RAMA:

Arm circles OYO.  10 X WM IC, 20 X SSH IC.  Moseyed to Suntrust and mixed in some butt kickers, high knees, side shuffles, and quadraphilia.  Circle up 10 X IST IC, 10 X Prisoner Squats IC.  Moseyed to HT parking lot, circle up for 10 X Merkins IC, 10 X Plank Jacks IC.  High knees skip back, lunge walk back to bells.

THE THANG:

Thanksgiving Kettlebell Feast:  appetizers, main course, and dessert.  Each course was supposed to be 10 rounds but the Pax got full on the appetizers so we had to dial it back a bit.  All exercises were OYO.  Pax planked and waited on the six once they were done with each course.

  1. APPETIZERS, 8 Rounds:  10 X KB Racked Squats (5/arm), 10 X KB Russian Swings (1 or 2 handed), 10 X KB Merkins (5/arm). Wait on the six to finish then Pax walk a recovery lap.
  2. MAIN COURSE, 8 Rounds:  10 X KB Squat Thrusters (2 hand), 10 X KB Lunge (5/leg), 10 X KB Snatches (5/arm).  Wait on the six to finish then Pax walk a recovery lap.
  3. DESSERT, 5 Rounds: 10 KB Presses (5/arm), 10 KB Lawn Mower Pulls (5/arm), 10 KB Curls (2 hand)

MARY:   10 X Low Flutter w/ bell IC, 10 X W’s w/ bell IC, 10 X Mason Twist w/out bell IC.

MOLESKIN / COT / NAME-A-RAMA:  Thankful for F3 and all the Pax out there!

  • Thanksgiving Day Convergence:  Join F3 Highlands Dutch Boy for the 2nd Annual Highlands Turkey Day Convergence. 0700 am Thanksgiving morning at HCES.
  • Black Friday Convergence: 6th Annual Black Friday Convergence will be this Friday 7AM at North Mecklenburg Park. Firestone and founder of the LKN region Moses are Co-Q’s. 2nd F to follow at 8AM across the street at Primal Brewery. Food, beer, and coffee available.
  • Thanksgiving Weekend Convergence:  From F3 Highlands Dutch Boy:  F3 Nation largest-ever virtual turkey trot on 11/28. MeCa Pax will be running Saturday at Mallard Creek Community Park. 5K or 10K option with pain stations. Read the preblast here: https://f3-meca.com/2020/11/23/preblast-2020-tough-turkey-at-mccp/ and sign up.
  • 2021 Gremlin CSAUP Signup:  Join your fellow MeCa Pax on 01/30/21 for the best CSAUP around!  Registration for The Gremlin is now LIVE! https://bit.ly/Gremlin2021
  • F3 10Yr Shirt OrderThe F3 10Yr anniversary shirt order is open until 11/26.
  • Continued prayers for YHC’s friend Dan that had a heart transplant last week at Duke.
  • Prayers for injured Pax and all unspoken prayer request.

 

Manwich

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