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F3 MeCa | April 20, 2021

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Dawghouse Iron Cross

  • When: 04/02/2021
  • QIC: Porto
  • The PAX: @Uecker @hokie_pokie @Porto @MASH @talladega


5 PAX  joined the QIC for a “Good Friday” morning of pain and of course they wanted to see Porto’s headband of “SHAME” that by the way, he wore. We braved the cold windy morning by getting down to business and getting warm by doing our “Thang”…this is how it went

Warmarama:

SSU / Windmills / Cherry Pickers / Arm Circles / Mountain Climbers

The Thang

Core: = 120

  • WW2’s 20×2
  • RBC 20×2
  • LBC 20×1
  • Box Cutter’s 20×1

Station1 = Dips 20×6 = 120

Station2 = Squats = 120

  • Prison Squats 20×2
  • Jump Squats 20×2
  • Sumo Squats 20×1
  • Chair Squats 20×1

Station3: SSU 20×6 = 120

  • Plank Jacks 20×2
  • Seal Jacks 20×2
  • Ski Jacks 20×1
  • Regular Jacks 20×1

Station4: Merkins = 120

  • Diamond Merkins 20 x2
  • Wide Merkins 20 x2
  • Dry Dock Merkins 20×1
  • Regular Merkins 20×1

Total 600 exercise @ 2 mile run

MARY: Floaters, LBC’s, pretzel crunches, merkin planks.

Prayers for Hookies son’s broken foot and fast recovery, for all of our families and friends. Prayers for all during this Easter season

 It is always a pleasure to be of service to you

Antonio Nunes

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