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F3 MeCa | April 15, 2021

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No burpees for us

  • When: 12/11/2020
  • QIC: Kojak
  • The PAX: Turbine(R), Honey Do, Rerun, Grassy Knoll, Yellowcake, Habs, Luigi, Loveboat, Porto(R), Overdrive


With only 2 weeks left until Christmas 10 MEN joined YHC at the Dawghouse to finish out the work week on a strong note.  The PAX showed up motivated and ready to get to work so when the clock hit 0530 the Dawgs were off and a runnin’.  Things went down like this……….

 

WARM-UP

SSH

Penny Pickers

IST

Mountain Climbers

Merkins

 

THE THANG

At the stairs start with 10 flutter kicks at the top and run to the bottom and do 1 squat.  Keep going until down to 1 flutter kick and 10 squats.

 

Start at the bottom of the hill and do 30 reps of the following exercises with blocks:  Twists, Thrusters, and Flutter kicks.  OH carry your block to the next light, about 1/2 way up the hill, and leave it there.  Run a loop back to the bottom and bear crawl to your block.  Do 20 reps of the same exercises and repeato until time was called.

 

Count-off and Name-a-rama

 

COT

 

PRAYERS

–For Honey Do’s father in law’s recovery

–For Hab’s family still dealing with the loss of his father

–For all the Huntersville 1/2 runners

 

ANNOUNCEMENTS

–Mt Afton Challenge January 9th

–Gremlin January 30th

–Blood Drive today

 

MOLESKIN

–Lots of strong work today!!!!!

–The leadership and grit of our Respects is what always motivates me.  Keep it up gentlemen!!!

Kojak
  • On December 11, 2020

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