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F3 MeCa | April 20, 2021

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The blocks are a coming

  • When: 03/13/21
  • QIC: Kojak
  • The PAX: Moolah, Shooter, Iron City(R), 4-wide, Zacchaeus, Spaz(R), Life Alert, Hokie Pokie, Hop Hunter, Uecker, Ringo, Porto(R), Chachi


A mild late Winter morning awaited 13 HIMs in Aftonland and most of them stuck around to see what YHC had planned up for them.  YHC knew how much a certain exercise that this AO loves so YHC would oblige them.  The clock hit 0700 so off we went and it went like this……

 

WARMUP

SSH

MOUNTAIN CLIMBERS

WINDMILLS

MERKINS

PENNY PICKERS

SLOW SQUATS

 

THE THANG

Grab our blocks and stop at the bridge for 3 rounds of muscle-ups and deadlifts.  Looked like everyone got warmed up so off to the soccer field we continued.

 

1st round was 10 murder bunnies and then 1 brickyard, which is a squat-curl-thruster-lunges combo(courtesy of F3 San Antonio).  Then 10 bunnies and 2 brickyards and continue until 5 brickyards.  When done run to the end of the field and back to your block.  Continue the previous until back to the start.

 

2nd round was same as 1st but did 10 lunges each leg and started with 10 L’s.

 

Still some time left so a quick round of bear crawls.  Go to the first soccer goal and back to the start for 15 curls, presses, and skull crushes.  Continue this to the next goal but then just run to the end of the field and back for the last round, just a lil far to bear crawl.

 

MARY

Freddie Mercurys

Low Dollys

 

Count-off and Name-a-rama

 

PRAYERS

–For Big Blue’s speedy recovery

 

COT

 

MOLESKIN

–It’s a honor to lead such a great group of guys and keep the No Repeat Q month going.

Kojak
  • On March 15, 2021

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