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F3 MeCa | February 27, 2021

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Icy what you mean

  • When: 2/23/21
  • QIC: Wexler
  • The PAX: Banjo Boy, Coppertone, Bonvoy, Koozie, Practice, CPAP, Tar Tar, Deadhead, Birdcage, Sir Topham Hatt, Exit 54, Solocup, Big Bird, SS Minnow, Ricochet, Tumbler, Dr Lecter, Flip Phone, T Bone, Peppa, Clueless, Kojak, Wexler

23 adventurers came out on a dark and slick morning to get up and get, get, get down…


Warm Up:

Mosey to the far side of the Parking lot

  • @ Each corner – 5 Burpees OYO
  • SSH x 20
  • Windmill X 10
  • IST x 15
  • 5 Yurpees OYO


The Thang:


Phase 1

Merkin Clock X 2


Phase 2

  • 10 Plank Ins
  • Side Shuffle to next island
  • 15 Prisoner Squats
  • Side shuffle to next island
  • 20 Plank Jacks
  • Repeato x 3


Phase 3

  • 10 Merkins
  • 10 SSH
  • Repeato X 3


Phase 4

  • Bear Crawl to Island
  • Lunge Walk to next Island
  • Repeato down the parking lot

Mosey to back corner


Phase 5

  • 10 Carolina Dry Docks
  • 15 Donkey Kicks
  • 20 Monkey Humpers
  • Repeato X 3

Mosey to Practice Field Wall


Phase 6

Jack Webb with People’s Chair X 10


Mosey to back picnic tables


Phase 7

  • 10 Decline Merkins
  • 20 Incline Merkins
  • 20 Bulgarian Split Squats (each Leg)

Way too icy so audible and mosey back to front Parking Lot


Phase 8

Pyramid down the parking lot

  • 10 Merkins
  • 20 Low Flutter
  • 30 Mountain Climbers (Each Leg)
  • 40 LBC
  • 50 SSH
  • Repeat in reverse on way back



  • W X 15
  • Plank for 30 seconds




  • Idiot Run this saturday
  • March 13th Flip Phone’s Going Away Part at Cabarrus Brewery at 6pm
  • March 20th Extinction Race  Sign up today!  Sign up here!
  • Prayers for Solocup’s friend battling Breast Cancer
  • Prayers for everyone dealing with Quarantine and Covid

Great work out there today!  Tried to put in a mix of exercises to make us get up and get down.  Glad the only ice we really hit was at the back Picnic tables.  I felt it was so dark this morning I could barely see who was actually there.  I did see lots of people busting their humps out there and going back to support each other though.  Way to push yourselves as well as support others!


Thank you as always for inspiring me, encouraging me, and allowing me the opportunity to lead!


Today’s Quote of the Day:  “Well Done is better than Well Said.”  Benjamin Franklin

  • On February 23, 2021

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