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F3 MeCa | April 15, 2021

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Bells Avenged

  • When: 2/26/21
  • QIC: Koozie
  • The PAX: Kojak, Practice, Coppertone, Dick Tracy, JD, FNG (Chandler Savage), Dr. Lecter, Bear Claw, Wexler, Clueless, Pancake, Flip Phone, Espesso, Peppa, The Count, Exit 54, Koozie


17 head banging homies came out for a high-rep beatdown fueled by the sweet sounds of distorted guitars, double bass drums, and weird time signatures. It went like this:

 

Disclaimer

Warm-up:

  • Mosey to far side of parking lot.
  • SSH x 20
  • Penny Pickers x 20
  • OYO toe touch walk out to downward facing dog
  • Mosey back

 

The Thang:

Coheed and Cambria – Welcome Home

  • KB Swing x 20
  • Goblet Squat x 20
  • Kettlebell Sit-ups x 20
  • Run to far side of parking lot and back.
  • Repeat until end of song.

 

Avenged Sevenfold – Bat Country

  • Merkin /w Row x10 each side (alt)
  • Skull Crushers x 20 (optional leg raise)
  • Oblique Side Bend x 20 total
  • Run to far side of parking lot and back.
  • Repeat until end of song.

 

Tool – Vicarious

  • Thrusters x 20
  • Front Shoulder Raise to Triceps Extension x10
  • Russian Twist x 20
  • Run to far side of parking lot and back.
  • Repeat until end of song.

 

Coheed and Cambria – Dark Sentencer

  • Reverse Lunge X 20
  • Arm Curls x 10 (each arm)
  • Hip Bridge x 20
  • Run to far side of parking lot and back.
  • Repeat until end of song.

 

Incubus – Circles

  • WWII – Bells at Chest x 20
  • Reverse Crunch Bells Held High x 20
  • Run to far side of parking lot and back.
  • Repeat until end of song.

Count-O-Rama

Name-O-Rama

 

Announcements

Idiot Run tomorrow

March 13th Flip Phone’s Going Away Part at Cabarrus Brewery at 6pm

Extinction Race on March 20 – see Slack for details

SUFFOLK PUNCH BREWING returns to normal hours starting tonight!

Prayers for Gapper’s wife.

 

 

Tough one today! Everyone killed it.  Looked like all were able to complete at least one repetition of each segment, with the usual suspects getting extra rounds in.  The weather really cooperated and it was hopefully a sign of drier, warmer mornings to come.  New on my to-do list is play guitar hero with Exit, hear more about Kojak’s “college days”, and take Flip Phone to a Tool concert since he seemed to be so into the tune.

 

Thank you to everyone for the support on my VQ.  It was about time YHC did something productive so thank you for allowing me the opportunity.

 

Wexler
  • On February 26, 2021

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