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F3 MeCa | May 12, 2021

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Beach Body Prep

  • When: 04/28/21
  • QIC: Dr Seuss
  • The PAX: YellowCake, Sausage, Talladega, MASH, Loveboat, Buck, Uecker, Torch, Porto, Dr Seuss


Beach Body Prep

10 Pax graciously attended the Dawghouse AO for the highly anticipated and highly advertised “Squirm & Monkey humper Beatdown”. YHC arrived to the AO early and prepared to the surprised of the arriving Pax. There was plenty chatter from some of the Pax on what was in store for them. So here’s how it went…..

Rattle the typical disclaimer

Mosey around the parking lot and circle up for Warmoroma

15 SSH IC
15 Penny pinchers IC
15 Mountain Climbers IC
15 Michael Phelps OYO

Main event

Line up on the curb. Run to the parking lot lines and perform the following exercises

Merkins
LBC
Squats

1st line-5 reps for each exercise and run back to the curb for 5WWII
2nd line- 10 reps each exercise and run back to the curb for 5WWII
3rd line- 15 reps each exercise and run back to the curb for 5WWII
4th line- 20 reps each exercise and run back to the curb for 5WWII
5th line-25 reps each exercise and run back to the curb for 5WWII

Plank up waiting on the YHC to finish his reps.

Mosey over to the courtyard

4 reps of dips-10,20,30,40. Run around courtyard after each rep
4 reps of step ups- 10,20,30,40. Run around courtyard after each rep

Grab some wall for people chair with leg up and air presses.

Mosey over to flat area near the stadium for a round Robin Mary

Various exercises as the YHC could not remember them all.

Pray requests:

Loveboat’s friend Sean
Torch’s Aunt
Grandpa Yin

Thank you for showing up this morning and embracing the suck. The YHC now know the power of talking smack and Slack pressure!

YellowCake

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