Ol’ Time F3 Fun
All All MECA BackblastsJuly 19th, 2016
9 Pax gathered on another Double H Morning (Hot and Humid)…not to be confused with a Triple H Day (Hot, Humid and Hazy) for old school F3 Concord beatdown.
Warm Up
- Mosey around ASEC parking lot – High Knee, Butt Kickers, Karoke
- Squats x 20
- SSH x 20 IC
- Arm Circle – Forward/Back
- Mt. Climbers x 20 IC
LIne Up
- 20 yard Lunge Walk
- 20 yard Broad Jump
- 20 yard Lunge Walk
Mosey to Hospital Hill of Doom
The Thang
Ladder Time!
- Crunchy Frogs IC at the bottom (2, 4, 6, 8, 10)
- Bear Crawl Up Hill
- Burpees at Top (10,8,6,4,2,)
- Jog Down
- Hold Plank until all ready to Repeato
Mosey to Rock Pile
Grab a Rock, Circle Up
- 10 Rock Curls
- 10 Rock Overhead Press
- 10 Rock Skull Crushers
- Recover with Jack Webbs
- Repeato above with Jack Webbs to 10 Merkins/20 Air Presses (2/4,4/8,6/12,8/16,10/20)
- Rotate 2 rocks to the right after 2 rounds to keep everyone honest
Mosey to Mary
Mary
- LBC x 15 IC
- Lower Flutter x 15 IC
- Superman Row 5×5
- Bridge Pose x 2
- Hello Dollys x 15 IC
- Leg Balance each Side
- KGB’s x 15 IC
- Deerticks x 15 IC
Moleskin
Ah, the days of sticking close to the AO and not running much further than the mall…..and still getting you butt kicked. Today was a Throw Back Tuesday with Butt Kickers and all. Deertick, I hope you enjoyed the stroll down memory lane ending with your namesake exercise. Welcome to FNG Greg ,now aka Homeland. Always good to name someone as we seem to run more off than we keep.
Prayers for improvement and quick recovery for Trick Daddy’s M, Christy, as she remains in the hospital battling a BABSB (Bad Ass Brazilian Stomach Bug). Forstbite has a curse on his office staff…we may need to cut the head off a live rooster to remove it (Movie?). Or a replacement office girl would work. Requirements are tall, blonde and well endowed with reading/writing/computer skills. Actually just breathing with computer skills would probably work…send any candidates his way. Also travel prayers Indy and Catfish.
Aye, Hipbone