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F3 MeCa | May 12, 2021

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Sprinting never felt so good!

  • When: 4/27/2021
  • QIC: Peppa
  • The PAX: Kojak, JD, Practice, S.S. Minnow, Gapper, Papa John, Tar Tar, Dick Tracy, Dropcloth, Solocup, Wexler, Dr. Lecter, Tumbler, Hung Kung Phooey, Peppa

15 Men came and trusted that the new guy wouldn’t screw it all up! By the end it was obvious I had lost my mind.

Warm Up:

  • 20- SSH
  • 20 – Storm Troopers
  • 20 – Penny Pickers
  • 20 – Mountain Climbers


The Thang:

Partner workout

  • 50 – Burpees
  • 100 – Mercans
  • 150 – Squats
  • 200 – LBC
  • 250 – SSH

Plank till all done

 Two at a time relay springs to one side of the field and back

Peoples chair with Air press while you wait



  • 1min – Freddie Mercury
  • 1min – American Hammer
  • 1 min – Squirm
  • 1 min – Pretzel crunch each side
  • 1 min – WWII



  • May 8th – Mother’s Day
  • May 15th – Harrisburg 5k.  Running at 6:30am



 Thanks everyone for giving me the opportunity to lead! I was personally a bit nervous about stepping up, but it was a great experience. Anyone on the fence about stepping up and being Q all I gotta say is take a leap of faith, plan ahead and you will be fine!


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