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F3 MeCa | April 20, 2021

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90 Second Exodus

  • When: 03/30/21
  • QIC: Pox
  • The PAX: Heatstroke, Detention, Backstop, Slurpie, Golden Boy, Loveseat, Marie Calendar, Sugar, Steel Cannon, Chewbacca, Master Po, Pox

YHQ arrived at 525 to an empty parking lot…was my timepiece mistaken?  Nope, at 527 cars started rolling in and after the disclaimer, a brief mosey, the remainder of the sleepy Pax rolled in by 533.  For a few of the Pax who have been part of a 90 day spiritual bootcamp of sorts (Exodus 90), this is the last week, so 90 was the number of choice today and it went something like this:

COP Warm-o-rama

  • SSH (IC) x 45 = 90 reps
  • Mountain Climbers (IC) x 45 = 90 reps
  • OYO 1 means 1: Cosak squatsx10, Air squatsx10, pale squatx10seconds, Repeto, Repeto = 90 reps
  • OYO 1 means 1: merkinsx10, CDDx10, Air pressesx10, repeto, repeto = 90 reps

90 Seconds: 90 seconds of work each exercise, rest somewhere between 9seconds and 9minutes (Q’s audible), Repeto, Rest, Repeat

Mosey to middle school squishy trailer field:

  • John Travoltas (not sure this is the name, just made it up, modified runners start – lunge, touch ground, plyo-up to standing with arm extended, alternate legs/arms)
  • Bronco Kicks (like a donkey kick but no wall, instead go side to side)

Mosey to middle school bus lot wall:

  • Wall sits (Q added in various exercise for fun)
  • Balls-to-wall hold to failure (plank after failure till end of 90 seconds)

Mosey to planter boxes (no time for a full round) so everyone just do 90 seconds of burpee planter box jumps

Mosey back to elementary school for LBCs x 45(IC) = 90 reps.



  • Great showing for another cool morning
  • 90 seconds is a long time for an exercise, especially if you do it three times in a row, thanks to the Pax for indulging the Q in a workout which will never make its way back to RS
  • Thanks to Heatstroke, Golden Boy, Stork (no show today), and Detention for helping YHQ through Exodus 90 this year; best year every for me doing Exodus 90 – more info here:
  • Thanksgiving during the COT today for little 5yr old Thomas who made it home yesterday after 132 days in hospital; a long recovery is ahead of him and family, but blessed to be alive and inspiring to us all.
  • Prayers for Master Po and his M and Po 2.2 on the way anyway now


  • On March 30, 2021

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