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F3 MeCa | July 16, 2019

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Posts By King Julian

Tennis Anyone

June 23, 2019 |

14 men posted on a beautiful Saturday morning.

Warm-up

  • High knees, Butt kicks, Side shuffle step x 2
  • Side straddle hop, Toy soldier, Windmill and Mercans I/C

The Thang

Mosey onto the resurfaced tennis courts to break them … Read More

Father’s Day Beatdown

June 15, 2019 |

6 for a Saturday DLake beatdown.  Great work brothers!

  • Mosey around clubhouse
  • 15 Side Straddle Hops
  • 10 Mercans IC
  • 5 Burpees
  • 15 IST
  • 10 Wide grip Mecans
  • 15 Cotton Pickers
  • 15 Mountain Climbers
  • 15 Windmills
  • 5 Burpees
  • 20 Apollo … Read More

Fab 5

May 19, 2019 |
  • Mosey around clubhouse
  • 15 Side Straddle Hops
  • 10 Mercans IC
  • 5 Burpees
  • 15 IST
  • 10 Wide grip Mecans
  • 15 Cotton Pickers
  • 15 Mountain Climbers
  • 15 Windmills
  • 5 Burpees
  • 20 Apollo Onos
  • 20 LBCs
  • 15 Plank Jacks
  • Mosey to Capitol … Read More

Cuatro de Mayo

May 4, 2019 |

Tres Lakers posted for Custro de Mayo.

  • Mosey around clubhouse
  • 15 Side Straddle Hops
  • 10 Mercans IC
  • 5 Burpees15 Windmills
  • 5 Burpees
  • 20 LBCs
  • 15 Plank Jacks
  • Mosey
  • Incline Mercans 3x
  • Dips 3x
  • Decline Mercans 3x
  • Mosey to rock … Read More

All Star Weekend

February 16, 2019 |

5 Lakers for an All Star weekend beatdown.

  • 15 Side Straddle Hops
  • Mosey (w/pain stations) to basketball court at school
  • 10 Mercans IC
  • 5 Burpees
  • 15 IST
  • 10 Wide grip Mecans YOYO
  • 15 Cotton Pickers
  • 15 Mountain Climbers
  • 15 … Read More

1 All Star on All Star Weekend

February 15, 2019 |

YHC enjoyed the “alone time” during a 3 plus mile job followed by kettle bell exercises.

  • 5 Burpees
  • 30 Chest Prsses
  • 20 Overhead Presses
  • 20 Squats
  • 20 Skull Crushers
  • 20 Upright Rows
  • 10 Burpees

Repeat

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Pace Setters

February 14, 2019 |

3 Lakers posted for two miles and several KB exercises.

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Last Friday of 2018

December 28, 2018 |

One Laker for KB’s for the last Friday workout of 2018.

  • 20 SSH
  • 5 Burpees

 

  • 15 KB swings
  • 15 Curls
  • 15 Overhead Presses
  • 15 Sumo squats
  • 15 Arm extensions
  • 10 Lawn mowers (each arm)
  • 10 Lunges … Read More

12 Days of Christmas

December 22, 2018 |

5 Lakers enjoyed the 12 Days of Christmas!

1 – Burpee

2 – Jump Squats

3 – Plank Jacks

4 – Mountain Climbers

5 – Hand Release Mercans

6 – Mercans

7 – LBC’s

8 – Air Squats

9 – … Read More

DOS AMIGOS

December 15, 2018 |

2 men for a kettle bell workout

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