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F3 MeCa | April 18, 2021

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  • When: 12/18/20
  • QIC: YellowCake
  • The PAX: Habs, Overdrive, Honey Do, Buck, Uecker, CPAP, Rerun, O.T.T.O, Porto, Timeout, Loveboat, YellowCake, FNG Bob

Today was my 150th F3 workout this year.  That far exceeds anything I’ve done in any other year.  So let’s celebrate with some Christmas tunes and 150 reps of a few exercises.

As we gather in the parking lot, a new face shows up, FNG Bob.  We make some intros, Uecker assures Bob he will hang with him today, disclaimer was given, and we moseyed a lap around the lot to the ticket booth.


Side Straddle Hops

Imperial Storm Troopers


Penny Pickers

Arm Circles

Michael Phelps

Now for the show!

Merkins x 30

Squats x 30

Plank for 30 seconds

Run a lap

Repeat 5 times to get 150 each.

Change of scenery, mosey to the front of the school.

LBCs x 30

Pretzel Crunch x 30

Run the short loop

Repeat 5 times to get 150 each.

Last 2.5 minutes we stretched.  Recover-recover.  Great job today guys!  That’s a lot of reps and over 2 miles of running.

Prayers for the family of the fallen Concord police officer that they will find comfort and be surrounded by love as they grieve.  Prayers for a complete recovery for the other officer that was injured.  Also prayers for safety and protection specifically for our very own law enforcement brothers, Rerun, Kojak, and Nextdoor.

Men, thank you for showing up.  There is no way I’d workout 150 times on my own.  It’s the encouragement and push by each of you that makes me want to come out.  We are a family, we show up for each other.  Keep it up!

YellowCake out!


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