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F3 MeCa | April 18, 2021

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PowerHouse and Smurf Jacks

  • When: 01/20/21
  • QIC: Gunny
  • The PAX: Squid, Big Country, Risky Business


3 PAX  walked out into the gloom to join the QIC on a beautiful cool clear morning. A small in number but tough in stature group assembled to improve today.

Warmaroma

PAX moseyed to Veterans Park for Warmaroma

SSH X 20 IC

HillBillies X 15 IC

Brazilians X 15 IC

BSN’s X 10 IC

Merkin X 10 IC

Arm Circles

The THANG

PAX Moseyed to the PowerHouse to get it on.

PAX used the buildings roll up doors as markers. 4 stations:

Station 1: Burpees X 5

Station 2: KoreKillers X 10

Station 3: Squats X 20

Station 4: Freddie Mercs X 30 (2 count)

Run back to start. Rinse and repeat. PAX completed 5 rounds

Bonus: PAX raced to the end of the PowerHouse and back. At each roll up door PAX would complete 10 Smurf Jacks (6 doors) up and back. At the turn around 5 Burpees.

Mary 

Broga

COT

Prayers lifted for FireChickens family, our nation, and our leaders.

Announcements: Gremlin

Moleskin

Small group assembled, but men were ready to get with it. It was a great morning with the temp just about right. Young buck Risky Business lead the way. Burpees are not the favorite of the clydesdales, BC and Squid, but they were strong. At the end of the day we strengthen our cores and got better.

As always it is an honor to lead.

Aye!

Gunny

Gunny
  • On January 20, 2021

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