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F3 MeCa | April 18, 2021

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Winning One for the Gapper

  • When: 1/5/2021
  • QIC: JD
  • The PAX: Highrise(R), D-Day, DT, Kojak


First things first: I hope @Gapper’s back is better soon and hope to
see him in the gloom soon. This being my VQ, as a @Gapper fill in, I
wanted to bring an A game workout to the PAX and from the lack of
#mumblechatter, I think it was mission accomplished.
The threat of rain didn’t deter 5 strong HIMs from coming to The
Sandlot to get stronger. The clock hit 6:30 and we hit the trail and
moseyed to the center of the F3 world at The Sandlot, the center of
the 4 baseball diamonds. Here’s how it went down:

WARM-UP
● SSH x 20
● IST x 20
● Windmill x 20
● Mountain Climbers x 15

THE THANG
Used each of the 4 walkways for the following 4 exercises, coming
back to the center to perform 50 air presses between each exercise:
1. Burpees x 10
2. Air Squats x 20
3. Merkins x 30

4. LBCs x 40

Mary
Squirm x 20
Crunchy Frog x 9 – yes 9, messed up on the count and ended too
soon. You’re welcome

Moleskin:
● Great effort by all today.
● Kojak was busting it as usual. I don’t think he has an “off” switch.
● Glad to see Dick Tracy out and almost on time.
● A ton of #noquit!
● No caffeine beatdown (aka coffeeteria) this morning these
gentlemen are on the go and had places to be.
● It was a pleasure to Q.

Announcements and Pray Requests:
Prayers for S. S. Minnow for his upcoming surgery, Gapper for a quick
recovery from issues with his back and for Judy Scott, a friend of
Highrise, for recovery from surgery for a brain aneurism.
Afton Run this Saturday and Gremlin Saturday, January 30, 2021
Gremlin sign-up:
https://www.facebook.com/permalink.php?id=856195974763508&stor
y_fbid=1318533448529756

And all these blessings shall come upon you and overtake you, if you
obey the voice of the Lord your God – Deuteronomy 28:2

Kojak
  • On January 5, 2021

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