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F3 MeCa | April 15, 2021

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Things I Learned in Granite Falls

  • When: 12/29/20
  • QIC: Grandmaster
  • The PAX: ChickenStrip, Cupid, Hurdle, Loafer,

5 burly men gathered in the lower level of the parking deck with weight in hand to get a little stronger. Some of them were even on time.  Tuesdays call for lifting somewhat heavy things and today was no different. Here’s how it went.


SSH x20 IC, ISTs x15 IC, BSNs x10 IC, Arm Circles


45s/15s Tabata style for 8 minutes each round.

Round 1: Right arm curl, left arm curl, right arm skull crusher, left arm skull crusher, repeato

Round 2: Right leg lunge, left leg lunge, goblet squat, kettle bell swing, repeato

Round 3: Right lat fly, left lat fly, right shoulder press, left shoulder press, repeato

Round 4: (Picked up in Granite Falls) Itsy Bitsy Spider, Wonder Bras, Mayweather’s, Ali’s, repeato

Round 5: Right pretzel crunch, left pretzel crunch, LBCs, low flutter, repeato

COT: Prayers for FireChicken’s family,

As always, it was pleasure gentlemen. Sta

In HIS Service,



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