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F3 MeCa | April 20, 2021

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Slackblast! Bday Serenate

  • When: 3/6/2021
  • QIC: Porto
  • The PAX: @hokie_pokie @4-wide @Zacchaeus @Bravo @Audit @Shooter @Guinness @Spaz @Grassy Knoll @porto


8 aftonites showed up to my Bday party, and yes there were some burpees…@big Blue would have enjoyed it but he was out doing the Idiot Run with hop_hunter. Well YHC made it just in time and arrived at exactly 5:30 AM with no doughnuts, did not want to spoil Mike’s bagels lol. YHC had a whole Journey playlist just sayin :)…this is how it went

Warmarama
Jog around the medical building
20 SSH
15 Windmills
15 IST
7 Penny Pickers (for 57 count)
The Thang: 8 exercises were done on a ladder style …spelling BIRTHDAY…in between sets run .25 miles
2 burpees = 16
4 Inch worms = 28
6 RBC = 30
8 Triceps Dips = 30
10 Hillbillies = 40
12 Dive Bombers = 36
14 Apollo’s = 28
16 Yerkin= 16
Total of 224 exercises and 2 miles were accomplished

We then moseyed to the Parking lot for some coupon fun with a run around the parking lot in between sets

  • 58 curls
  • 58 squats with blocks
  • 58 Tri extensions
  • 58 shoulder presses

Mary: Round Robin amongst the pack for the exercises
Prayers for our families, first responders, military and for the sick and suffering, the Pack running the idiot run and for Major Pain doing his David Goggins 4x4x48 Challenge.
It is always a pleasure of being of service to you …thank you team for letting me lead today

Antonio Nunes

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