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F3 MeCa | April 20, 2021

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You’re into that headbanging music

  • When: 02/26/21
  • QIC: King Louie
  • The PAX: Frostbite, Sticky, FNG Mark, Dutch, Guinness, King Louie


Five men, including the father of @Sticky joined us this morning for a King Louie beatdown. As no one showed up last week in the cold rain, YHC recycled the same beatdown with less reps (to actually finish the dang thing). Here’s what we did:

Warm Up mosey.

Warmorama:
SSH x 20
IST x 10
Penny Picker x 10
Windmill x 10
Low Slow Squat x 10
Merkins x 10
Freddy Mercury x 20

The Thang:
KB Swing x 20

Carry Bells to pull up bars. Wurls and walking shoulder press.

Participate in Frostbite Furies as he stops by, otherwise we followed:

Set 1: (Rep Scheme: 10, 15, 20, 15, 10)
Goblet Squat
Curls
Lat Pull over

Set 2: (Rep Scheme: 10, 15, 10)
Sumo High Pull
Dutch Cucumber
Tricept Extenion

Set 3: (Rep Scheme: 10, 15, 10)
Curl to Press
KB Swing
Skull Crusher Chest Press

Clean n Press x 5 each side
KB Swing x 10
Clean n Press x 4 each side
KB Swing x 9

One last Frostbite Fury and then….

Mary:
LBC x 10
Reverse Crunch x 10
Pretzel Crunch x 10 each side
Homer to Marge

Thanks for joining me this morning, men! +1 to Sticky bringing his dad along as an EH. Sticky will be doing his VQ on Monday with me as a co Q to assist. After that I’ll be gone for a while due to the M being induduced Tuesday night / Wednesday morning.

King Louie

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