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F3 MeCa | March 8, 2021

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Just 5 Burpees…with some Practice at the end!!

  • When: 02/17/2021
  • QIC: Hokie Pokie
  • The PAX: Hop Hunter, Shooter, Guiness, Moolah, Terrible Towel, Opie, Bravo, Big Blue, Zacchaeus


Nice cold morning, as 10 men came out to Afton for some Hokie Pokie special. I wanted to get the blood flowing early, so one easy way….Burpees, Just 5!! So we got right to it, at 5:30, I’m HP, you owe me 5 Burpees!

Mosey “left” around the parking lot to grab a brick and head to the tennis counts. Circled up for warm-ups, but first Just 5 Burpees!

  • SSH (IC) x12
  • Pennie Pickers (IC) x 12
  • Mt Climber (IC) x12
  • RBC (IC) x12

Four corners

With brick with you at all times, 5 exercises

  • 25 Bench Press
  • 20 Goblet Squats
  • 15 Curls
  • 10 RBC
  • 5 Man Makers

Carry your brick over head to the next corner and Repeato, but first Just 5 Burpees!

Hokie Pokie Suicides

  • Line 1 – 15 SSH
  • Line 2 – 10 Squats
  • Line 3 – 5 Burpees
  • Repeato
    • Line 1 – 5 SSH
    • Line 2 – 10 Squats
    • Line 3 – 15 Burpees

AL Gore around tennis court #1

  • The Pax got into the Al Gore position, as the last person in line ran to the front, repeat as we made it around the court

Q forgot to get payment for the last two exercises, so Just 10 Burpees!

Line up along Ct 1

  • Bear Crawl to the end of Ct 1, Lunge walk back
  • Bear Crawl to the end of Ct 2, Lunge walk back
  • Broad Jump to the end of Ct 1, Lunge walk back
  • Broad Jump to the end of Ct 2, Lunge walk back
  • Skip to the end of Ct 1, Bear Crawl back
  • Skip to the end of Ct 2, Bear Crawl back

 

Return Bricks and head to the big shelter for 5 Burpees

Mary

  • Pretzel Crunch (IC) x10 each side
  • Box Cutter (IC) x10
  • Elbow Plank with some Practice for the final minute (or less for some)

Recover – Recover!!

Thanks for joining me this morning and playing along!!

HP

News and Events:

  • 2/20:  The inaugural F3 Afton “CAN CAN” beatdown.  Pre-blast details
  • 2/27:  Afton Run Creek clean up
  • 3/05:  4x4x48 – 4 miles every 4 hrs (for 48 hrs). Talk to Major Pain.
  • 3/06:  Fellowship of the Idiots run.  Sign-up here
  • 3/20:  Harrisburg Extinction Race supporting Dream On 3.  Sign-up here

Current and Upcoming AO Goals:

  • FEB:  Each pax bring atleast 1 FNG during the month.  Someone cared enough to EH us… who are going to help!

MARCH:  NO repeat Q’s for the Month

Hokie Pokie

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