May 4th, 2018 By Brinkley

18 men of MECA showed up with varying thoughts on what the “Gentle pre Time Laps beatdown” beatdown would be.  With some of the PAX participating in this CSAUP event starting on Friday I wanted to make sure their legs were fresh for the trails at the Whitewater Center.  To do this I enlisted help from Ian as guest Co-Q.  After the disclaimer, and the accompanying bit of mumblechatter, we moseyed over in front of the Middle School for…

WARMARAMA

• SSH x 15
• Hill Billy’s x 15
• Mountain Climber x 15
• Cotton Picker x 15
• Merkins x15
• Windmill x 15

THE THANG

We moseyed from the Warmarama to the alcove/portico in front of the Middle School where Ian was waiting for us under a traffic cone.  Ian is famous for his Q role in the “7 Minute Workout” App – This is an app for mobile devices that can be used when unable to participate in an F3 workout in person for such reasons as travel, #fartsack or early morning family obligations.  Although you don’t get the benefit of the camaraderie of your F3 brothers the virtual Q Ian will run you through a good workout that consists of a series of 30 second exercises and a rest period.  More information about this FREE app (available for iOS and Android) can be found at – https://7minuteworkout.jnj.com/

With a medley of music, starting with Wagner’s Ride of the Valkyries, Ian ran us through 3 sets of the following exercises from the “24 Minute Power Set” workout:

• Burpees
• Chair Split Squat – done on benches, rocks, trash cans and bicycle racks
• Push-up and rotation (Merkin with rotation)
• Superman
• Plyo Split Squat
• Side Lunge
• One-Leg Triceps Dip – done on benches, rocks, trash cans and bicycle racks
• Bicycle Crunch (aka Freddy Mercury)
• Side to Side Hop
• Power Squat (Jump Squat)
• Staggered Push up (Staggered Merkin)
• Abdomina Crunch (LBC’s)

After completing the workout the PAX partnered up and moved to the bicycle racks for 3 sets of:

• 10 Merkins
• 10 Dips

Mosey back to Mary

MARY

• Hello Dolly x 15
• Pretzel Crunch x 15
• The W x 15
• Mason Twist x 15

BOM & COT

ANNOUNCEMENTS:

1. MECA Red Friday at Davis Lake.
2. @Barrister did a good job of getting the Sign Up Genius filled for the next couple weeks but keep signing up.  Q’ing if fun and having different individuals lead gives the PAX a good variety of beatdowns.

MOLESKIN:

1. Great effort by the PAX this morning keeping up with Ian.
2. Got some grief about the starting with “Ride of the Valkyries” but trying to add a little culture to this group.  Also, from seeing some of the PAX’s attempts to synchronize their exercises with the music I realized none of us will be competing on Dancing with the Stars anytime soon.
3. Good turnout and great to see PAX from some other AO’s and faces we had not seen in a while.
4. I hope @Sandman survives his weekend at the Carolina Rebellion this weekend and we see him out next week.
5. Good luck to all those participating in the Time Laps event at the Whitewater Center this weekend.  @Nanny will be part of the “F3 Fast and Furious” team defending their title from last year.  Come out for the finish Sat night at 7 PM followed by the River Jam.

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