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F3 MeCa | May 15, 2021

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Trip Down Memory Lane

  • When: 4/24/2021
  • QIC: Porto
  • The PAX: @hop_hunter @Zacchaeus @Bravo @bigblue @Iron City @hokie_pokie@Porto @Ringo @Loveboat @Spaz @Sterling @Moolah @Audit @Guinness @FNG

Kept the rain away, turned out to be a beautiful morning for a trip down memory lane. YHC decided to take the Pax on a little cruise around beautiful Afton park and relive segments from previous workouts…from Hop_Hunters funky looking Bear Crawls and seal jacks to Guinness’s bridge muscle ups that badly bruised my foot…re-lived Shooter’s damage of Irion City’s brand new Nike sneakers and 4-wide’s lunges and Gorilla Humpers (some ladies passing by did stop and watch us lol)…all in all it was great fun and it turned out to be a great workout for all…here is how it went


  • SSH x 15
  • IST x 15
  • Windmills x 15
  • Cherry Pickers x15
  • Mountain Climbers x15
  • Merkins x15

The Thang:

Station one: Let’s make the tennis court the first station….Hop Hunter style

  • Bear crawls and seal jacks across the tennis courts (3 times)

Station2 = the Wall for Guinness

  • Balls to the wall
  • Peoples chair
  • Press ups
  • Wall taps

Station 3 for TT: stopped at Shelter by the tennis courts

  • Ladder Step ups – run to bridge / WW2 (10-2)

Station 4 for Shooter @ end of park

  • Merkins
  • WWII’s
  • Shoulder Taps

Station4, mosey to park entrance – 4 wide style and more ladder’s

  • Lunges / Squats/monkey squats

SSTATION 5 (mosey to the bridge): where I damaged my foot

  • 10-2 ladder … press-ups on the railing of the bridge and run to rendezvous point and do Gorilla Humpers and rinse & repeat until complete.

STATION 6: hill at Afton entrance and a Hoke Pokie call out

  • Bear Crawl to first light pole/ run backwards to next pole

YHC had planned to run a few other stops but time was moving, and we had to call it …so back to base …but wait one more stop, and we decided to do some more bear crawls Guinness style on the gravel path…so we did


  • Floater, low Dolly’s, box cutters, pretzel crunches

Prayers, news, announcements: Prayer for all of us and our families and to all other unspoken prayers.

Always a pleasure to lead


Antonio Nunes

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