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F3 MeCa | May 14, 2021

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3 would be pathetic, 2 would be a waste of time. Time? It’s BURPEE TIME!

  • When: 11/25/20
  • QIC: King Louie
  • The PAX: Frostbite, Dutch, King Louie


Only 3 men could motivate themselves to leave the fart sack before turkey day and lift weights to grow muscle with the incoming onslaught of turkey. Here is what they did in the misty cool gloom:

AO Mosey

Warmorama:
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Low Slow Squat x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:

Mosey over to the pull up bars and grab some cinder blocks.

Pull Ups x 5
Dips x 5 / 10 curb
Burpees x 5

Set 1:
Timer: Cinder Block Farmer’s Carry + 3s shrugs for half a circle around the lower lot
Station 1: Goblet Squat
Station 2: Chest Press
Repeato

Pull Ups x 5
Dips x 5 / 10 curb
Burpees x 5

Set 2:
Timer: Dumbbell Merkin to Kneeling Shoulder Press combo (1 Merkin on bells, 1 kneeling shoulder press, increase reps by 1 until 5 reps is reached)
Station 1: CB Curls
Station 2: LBC + CB
Repeato

Pull Ups x 5
Dips x 5 / 10 curb
Burpees x 5

Set 3:
Timer: Cinder Block Farmer’s Carry + 7s shrugs across entire length of lower lot
Station 1: Supine Pull Ups
Station 2: CB Extenions

Set 4:
Timer: Delt Triad + Bent lat raise 6 reps on all sets, repeato
Station 1: Calf Raises
Station 2: Freddy Mercury
Repeato (Timer changed to 4 reps, 1 repeato)

5 burpees

Thanks for joining me, men. Let’s get ready to refill our muscles with all the turkey day food!

King Louie

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