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F3 MeCa | March 8, 2021

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  • When: 01/30/21
  • QIC: big blue
  • The PAX: 4-wide, hokie pokie, cha chi, grassy knoll, zaccheaus, moolah, booter (rucker), big blue


Lap around the tennis courts, IST IC x 20, Penny Pickers IC X 10, Windmill IC x 10, 1 legged lunges IC x 20, 10 Yurpees OYO.

Mosey to Tennis Courts

Jack Web – 1 merkin/1 Air press IC, 2 merkin/2 air presses IC, 3 merkin/3 air pressses IC, up to 10

Motivator starting at 9 down to 1


The Thang – EMOM

3 burpees Every Minute On the Minute for 30 minutes.  When timer goes off perform 3 burpees then go back to where you were in following exercises

25 Hand Release Release Merkins

50 leg lifts

75 Jungle Boy Squats

100 WWII (modified to 75)

150 lunges (75 each leg)

(repeato until 30 mins are up)



Low Flutter, Low Dolly, Homer to Marge, Crunchy Frog, Pretzel stick, Pickle Pounder (since Hokie missed Wed beatdown)



Creek Cleanup 2/13

Can Can workout / can drive for St. James Catholic Food Pantry 2/20



Oliver 18 month old son of teacher at WHES who has a bacterial infection deteriorating his skin.  Life flight took him to Wake Forest Burn unit.  He has lost the first layer of skin over most of his body.

Friend of Big Blue, Gary, who was diagnosed with ALS (Lou Gehrig’s disease)

All those who have asked for our prayers and especially those who have not but need them.

Mole Skin:

Great push by all.  The EMOM was a slightly modified Iron Pax workout from this past summer, it was tough.  I had thought about different exercises using blocks but with the forecast of temperatures below 25, I thought we wouldn’t want to be throwing around blocks of ice.  Thanks for coming out and as always, it was a pleasure leading.

Big Blue

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