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Time to step up and inflict a little beat down for my brothers

All All MECA Backblasts

February 7th, 2015 By Dutch

24 strong showed for a perfect winter morning beat down. YHC saw an opening for the Sat morn. timeslot and locked in on it. After a quick reviewing the exercises on F3 web I decided to see if they would fly w/ my other F3 brothers – hope it was mission accomplished and you got your money’s worth!

Mosey to the goose dropping field for some –

Warm-o-rama: SSH, ISW, CP’s, MC- all x12 IC

Try the  B.L.I.M.P.S –

Mosey to the the Hill Men – for some Round the Clock Merkins –  5 per at 12, 3,6, 9,12 – x2.

Then the 4 stations of Pain – ladder. – Partner up – size matters for a 5-10-15-20-15-10-5 ladder of:

Pain Station 1 (PS1): Partner Derkins – then  run down hill for:

PS2: Partner throw downs – then run to bleachers for:

PS3: Partner Planks with Chest press – then run up hill for:

PS4: Partner plank squats – then run back to PS1 – repeato up the ladder…then back down.

Mosey to bleachers in the sun for Partner sprints and 300 reps ( 100 per partner group of:

100 Incline merks, 100 Dips, 100 step ups – while partner runs to trash can and back – switch to complete the 300 reps together.

Mosey back to parking lot lot just in time for some MARY:

LBC, Low Flutter, Pretzel Stick: all x12 IC.

COT

BOM

Naked Moleskin- brothers thanks for the opportunity to put a little something together for you. My first Last Call boot camp Q, so I hope it was plenty painful – in a good sort of way. Thanks previous Q’s– I have enjoyed great examples of solid Q’s over the past 6 months since starting F3- so I thought why not step up and bring some pain myself?…. I encourage my other brothers to do the same! It’s a good time and we need peer leadership – Saturday Q’s are wide open.  Who’s up for next week?

 

 

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5 Comments on “Time to step up and inflict a little beat down for my brothers”

  1. Pharaoh February 7, 2015 at 7:39 pm

    @Dutch- great lead. Tough workout. I had fun. TClaps to my partner Glock

  2. Manny Golfe February 7, 2015 at 7:59 pm

    Thanks for the warm welcome on a cold morning. Work out was tough! Looking forward to the next

    1. Gordo February 7, 2015 at 8:35 pm

      @dutch, thanks for taking the lead today. The goose field route was a new one for me, along with some of the variety of excercises.

      @major pain, always entertaining partnering up with you. Not sure why they allow to have such a stacked team.

      @ putt putt, good to meet you. Look forward to seeing you at out there again. Good job out there. Every time it makes you stronger in some way.

  3. Hammer February 8, 2015 at 6:17 am

    Dutch! Quite a beat down. Thank you may I have another. My body is still feeling the pain. I like it.

    @putt-putt, good to meet you. See you again soon.

    @chowder, thanks for the push brother. I feel a little stronger by your side. #respect, #19

  4. Maximus_MECA February 8, 2015 at 2:39 pm

    Great Q Dutch. Lots of good new exercises and combinations. Had to take a nap after that beatdown to recuperate – could do that because it was Saturday!

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