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F3 MeCa | April 18, 2021

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Bean the Q

  • When: 01/06/21
  • QIC: Booyah
  • The PAX: Band Aid, Hot Corner, Othello, Delta, Sanctions, Head N' Shoulders, Mogwai, Blue Crush, Hornet, Toughskins, Silas

Arrive at 0528:30 and disclaim while I finish getting dressed.

Run around Main Bain(that’s what the staff calls it anyway) to the bus lot for COP



10 Merkins


9 Merkins

Happy Appy

8 Merkins


7 Merkins

Penny Pickers

6 Merkins

Arm Circles

5 Merkins

Low Slow Squats

4 Merkins

Big League Chews

3 Merkins


2 Merkins


1 Merkin


Count into two groups.

Ones sit in the peoples chair and do air raises whilst twos run a lap.  Flapjack

Repeato with the following exercises

People’s chair with air presses

Low Slow Squats

Balance on your left leg

Balance on your right leg

Noticed a dodge ball so added Bean the Q





Mosey back to flags for 5 minutes of LBC ladder and Delta crunch followed by ten minutes of deep stretches.




Hope everyone had a good time.  Was great to see the familiar faces and also Hornet was back thankfully without a firehose.

Adam Butler

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