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F3 MeCa | May 12, 2021

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We’ve got Power! But no SpaceX…

  • When: 04/23/21
  • QIC: Exit 54
  • The PAX: Papa John, Birdcage, Wexler, Bearclaw, Dr Lecter, Ripken, Dick Tracy, Caveman, Clueless, Pancake, Espesso, Tumbler, T-Bone, Practice, Exit 54


15 top Burg men came ready to pay our respects to Shock-G, and were surprised to see someone left the lights on for us…

WARM-UP:

  • Mosey to the far end of the lot, COP
  • SSH x 20 (IC)
  • IST x 20 (IC)
  • Windmills x 15 (IC)
  • Mountain Climbers x 20 (IC)
  • ‘Mericans x 10 (IC)
  • Mosey back to the shelter

THE THANG:

Five Rounds of Exercises – Each round consists of two lifts and one static hold, 45 seconds per lift

Round 1:

  • Reverse Skullcrushers
  • Overhear Press
  • Hold the weight like a goblet
  • 45-second Rest
  • REPEATO

Round 2:

  • Upright Rows
  • Curls
  • Hold the weight at waist level
  • 45-second Rest
  • REPEATO

Round 3:

  • Bent-over Rows
  • Outhouse Curls
  • Hold the weight in a low crouch
  • 45-second Rest
  • REPEATO

Round 4:

  • Squats
  • Lunges
  • Hold the weight in a squat position
  • 45-second Rest
  • REPEATO

Round 5:

  • WWII Sit-ups
  • Reverse Crunches
  • Hold the weight in the air while on your back
  • 45-second Rest
  • REPEATO

Bonus Round:

  • Lawnmowers (45 seconds each arm)
  • Step-Ups (45 seconds each leg)

ANNOUNCEMENTS:

  • Harrisburg 5K, sign up for the 0630 starting slot and run it with your brothers

MOLESKINE:

As your Q drove to the workout, he was envisioning something outdoors and under the stars. But as he entered the parking lot he was shocked to see all the lights on under the shelter. That – plus the 30-something degree weather – made him opt for the shelter instead. Probably wouldn’t be anything worth seeing in the early morning sky anyways.

This workout was recycled from my Q a few months ago – I don’t remember much about it other than it was pouring down rain that morning. Each round consists of four 45-second intervals – first two are lifts, third interval is a static exercise where you hold the weight steady, and the last interval is 45-seconds recovery. Then REPEATO all four before moving to the next round. Everything went off well, aside from some PAX grumbling about how much worse we all look under the halogen lamps.

Coffee hour was another good one – at least after @DickTracy mean-mugged the Burn ladies into giving up their tables.  Ramblings overheard at RRC – Mortal Kombat (the 2021 movie release) has several PAX geeking out like it’s sixth grade… a few of us have turned the table spin and slide together process into an art form, to the point @Birdcage watched us work and briefly thought he was in the movie Inception… sad news on the death of Shock-G, gone after @Pancake had only just become aware of his existence, RIP Legend… RBLX, COIN, DOGE, ABML – your local Wall Street experts continue their meteoric ride to fame and fortune, all profits, no muck-ups.

And speaking of meteoric rises, we were the only AO completely oblivious to this morning’s rocket launch. Possibly the most amazingly-visible launch event in history, and we were all stuck under that shelter with gobs of fluorescent light and a @DT’s Green Day playlist polluting our senses. Your Q has to accept an L on that decision, won’t happen again.

Thanks to those who were there and made it a fun morning nonetheless.

/Exit54

Exit54
  • On April 23, 2021

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