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F3 MeCa | February 27, 2021

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A Few Good Men

  • When: 02/08/21
  • QIC: Head & Shoulders
  • The PAX: Silas, Blue Crush, BLC, Crypto, Toughskins, Mogwai, GinG, Hot Corner, Booyah, Gopher, Head & Shoulders


Today was a nice chilly morning and a few of Mint Hill’s finest made their way out of bed and out to the beatdown.  YHC rolled in a few minutes early and already waiting was Mogwai and soon followed by 10 other pax. The disclaimer was given and then a mosey over to the monuments for some warm o rama.

SSH (I.C) – X 15

Grandpa Jacks (I.C.) – X 15

Penny Pickers (I.C.) – X 15

Squats (I.C.) – X 15

Arm circles forward and then backward

Mosey down to the hill and grab a coupon.

Time for a little 10 – 1 starting at the bottom with 1 overhead press (with coupon) then curl coupon to the top of the hill for 10 squats (with coupon) repeat until 10 reps on the top and 1 at the bottom.

Returned the frozen coupon to its resting place and mosey over to the wall ball court for some Jack Webb.  A brief instruction was given on the cadence and off we went with 1 merkin followed by 4 air press then 2 and 8 until finally reaching 10 merkin’s and 40 air press.

Then off to the playground for the Thang

PUll-ups X 5

Merkin X 10

Squat X 15

Step-up X 20

Bobby H X 25

WWII X 30

Run lap and repeat from the top and add 5 reps to each exercise each round.

We had most pax complete at least 3 rounds and some a little further before time was called.  Then mosey back to the flag for C. O. T.

Announcements – 2nd F on Feb 20th @ 6pm Mac’s Speed Shop in Matthews/ Upcoming race on March 6th is a 5K or 15K ruck/run/walk whatever works for you and we will be doing as a group. We will have more route details in coming weeks.

Prayers – Othello and his family and Hot Corner lost his Grandfather recently and always keeping our country in our prayers as well.

Great job today by all and it really shows the commitment to yourself and to your fellow pax to show up on the days that most would not. I really appreciate the opportunity to lead and the accountability that the group brings in my everyday life.

 

 

 

 

Head N Shoulders

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