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F3 MeCa | April 14, 2021

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Watch out for the gators!

  • When: 02/24/21
  • QIC: Sir Topham
  • The PAX: Squid, Backdraft, Risky Business, The Burgh


4 other brave men came out for a nice cool morning.  They didn’t quite understand the pre-blast fortunately!  Sir Topham….Why did you say watch out for the gators on the preblast.  Well…remember the time Sir Topham wanted to bring something new to the workout and tried Alligator Merkins and was told never to bring them back.  Well, watch out!!

Warmorama – 25 SSH ic, 20 Hillbillies ic, 15 mtn climbers ic, 10 windmills ic and arm circles.

The Thang 1 – Mosey to Gunny Parking lot. Start at first light and bear crawl to 2nd light for 40 lbcs, lunge walk to next like for 30 mtn climbers, sprint to next light for 20 squats and quadraphelia to next light for everyone favorite….10 Alligator merkins (oh I took it easy on you!)  Jog back to the light and repeat 2 more times for a total of 3 circuits.

The Thang 2 – Mosey to Patriot Coffee Circle (PCC).  20 Incline Merkins and run around block, 20 decline merkins run around the block, 20 step ups (10 each leg) run around the block and 20 calf raises and run around the block.  One circuit and finish with low flutters as the six finishes.

The Thang 3 – Indian Run to Alley between the research plant.  Indian run was enhanced since we had a short line for the back person to do 3 burpees and run to the front.  Everyone made it through 2 times.

The Thang 4 – find a wall in research alley.  Peoples chair against the wall for jack webb.  1 push-up and 2 air presses up to 10 and 20.

Mary – 2 minutes left so we finished off with a new Kannon exercise the Bohemian Rhapsody.  1 minute left for stretching.

Moleskin – Some good chatter today and great to see The Burgh back out and strong! It got quiet during the jack webbs that was no joke! Great push ball all the guys today.  It was fun to lead today!

Prayers – Backdraft (father), Gunny (Family), Fire Chicken (Family), Amway (health) Rooster (family) and all of us as men.

Its always an honor and pleasure to work out with such a great group of men to hold me accountable!

God bless!

Sir Topham

Thomas DeBoyace

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