October 5th, 2019 By Big Tuna

8 of F3 Meca’s finest pax were out at the Vet this morning for a Big Tuna led beatdown that featured BLIMPS, hot apple turnover, blackjack and lots of other fun stuff! It was an awesome opportunuity  to lead today’s beat down and appreciate everyone who turned out. It was great to see Head and Shoulders along with Toughskins who joined us after his run.Special shout out to Othello and Clover as well for their pre-run and it was actually the 2nd pre-run for Othello today! Here’s how it went down (after disclaimer was given):

Warm-Up

Slow mosey around the parking lot and over by the picnic shelter for some BLIMPS:

B – Burpees (x5, OYO)

L – Lunges (x10, each leg, OYO)

I – Imperial Storm Troopers (x20, IC)

M- Merkins (x20, IC)

P – Plank Jacks (x20, IC)

S – Squats (x20, IC)

The Thang:

Mosey over to the tennis courts (they are not locked!) for the following medley:

• Hot Apple Turnover: bear crawl, flip over for crab walk, flip back to crawl bear down to the other end and then WWII sit-ups (x15, OYO)
• Lunge Walk, bear crawl, and burpee broad jumps back to the start and then WWII sit-ups (x15, OYO)
• Run down to the end line of  each court and back to the start – each time we did 15 wall jumps at the fence
• One more round of hot apple turnover back to the far end and then continue out that entrance

Mosey over to the soccer field (more good luck — no sprinklers or sign to stay off!)

• We played black jack here (aka 21’s) – starting with 20 LBC’s and then run over to the other side of the field for 1 Carolina Dry Dock, back for 19 LBC’s and 2 CDD’s and so on and so forth until we got to 20 CDD’s and 1 LBC.
• Everyone’s shoulders were pretty well smoked after that little game.

Mosey over to picnic shelter for:

• Derkins (x20, OYO) and incline merkins (x20, OYO)

Split into 2 groups — one group would run a lap around the parking lot as the timer while the other group did the following exercises using the picnic tables:

• Table Presses (2 rounds)
• Dips (1 round)
• Crunches (1 round)

Mary

• LBC’s (x20, IC)
• High Flutter Kicks (x20, IC)
• Low Flutter Kicks (x20, IC)

Moleskine:

Finished with COT and announcements (see Slack for more details) – summary below

• Spartan Race – April 2020 – Mint Hill team has been formed – ready for you to sign-up!
• Gremlin 2020 – planning meetings are starting next week!
• Vietnam Memorial — Traveling Wall — at the Vet from 10/10 – 10/14 — Lot’s of F3 Mint Hill presence is planned.

Thanks for having me Q  today – always a privilege and honor to lead this group of HIM! Outstanding work by everyone —  hopefully it was challenging enough and everyone pushed hard to get it down!

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