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F3 MeCa | February 28, 2021

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Gremlin Redux Part 2

  • When: 02/09/21
  • QIC: Grandmaster
  • The PAX: Backdraft, Gunny, Loafer, Squid

Five fine fitness phenoms posted, some earlier than others, at the Kannon AO. YHC nearly shipped out due to foot pain, but decided to push through give the day it was his Q and it was Tuesday which meant limited running. A week prior, BD had given the pax a sampling of the pain they missed while wimping out, I mean avoiding the Gremlin. They survived then, so a second dose couldn’t hurt.

Mosey to the top of the deck stairs and onto the top deck for WARMARAMA:

SSHs x0 IC , the Q’s foot pain said to limit the bouncing, Wind mills x10IC, IST x10IC, Arm Circles.

Thang 1: Pick up a plate from the top of the stairway and line up at the base of the ramp. Timer beat crawls up approximately 30 feet then back while Pax rotate through curls, skull crushers, bent over rows, one arm rows each side, military press. About 3 rotations were completed Brie time to move on to the next stop.
Thang 2: Mosey down the steps and people’s chair at the bottom. Climb the stairs going mericans on each step of the first flight and squats on the second flight, and continue alternating until you reach the top. Hold the chair position while waiting for the flight ahead of you to clear. Mosey back down the steps to the bottom level.
Thang 3: Eight, make that seven, types of burpees because YHC couldn’t remember the eighth, eight reps each.
Mosey to the AO for some core work: LBCs, Pretzel Crutches and planks.
COT: Prayers for the King family who lost their, husband/father/friend; Gunny’s mom as she recovers, and his wife’s aunt as she heals.
Moleskin: it was a pleasure gents. Always glad to start my day with you. You make me better. I hope I do the same for you.

In HIS Service,



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