December 8th, 2020 By Royal

I’m leaving Highland Creek and moving to Denver NC on Friday and one of the things I’ll miss most is my F3 brothers. While my Covid attendance has been less than regular (right @Guiness?) I’ll truly miss the Fitness, Fellowship and Faith.  I’m an F3 brother for life and will see you all at a future beatdown.

My final Meca beatdown went like this.

Warm up, side straddle hop, weed picker, imperial storm trooper, Windmill, low, slow squat, mountain climber, Merkins

Using the entire AO, do the following:
mosey to portico first corner – 10 burpees
mosey to portico – balls to the wall, people’s chair, repeato
mosey to next corner – 20 carolina dry docks
crabwalk halfway, 50 moguls, 10 easy, 10 big ones, lunge walk to end, there do 50 moguls, 10 easy, 10 big ones
mosey to next corner – 30 merkins on your own
mosey to bars – 10 pull ups, 10 dips, repeato
mosey to picnic area – 20 step ups or 10 jump ups, 20 durkins, 20 incline merkins, 20 dips
mosey to back parking lot – line up and do suicides

Mosey to grab cinder blocks
– one/two guys grab a pallet – do the following exercises for as long as it takes for the pallet guy
– go around the circle with exercises (i.e. chest press, curls, squats, extenions, CB Merkins(one arm or both on CB) , CB burpees,

Finish with Mary

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