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F3 MeCa | February 22, 2019

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Posts By King Julian

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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THE THINGS ONE HEARS AT A WORKOUT

December 1, 2018 |

5 Lakers and 1 Stoner posted for a workout that consisted of some very concerning and questionable comments by Bronco.  He was surprised that no one else discussed the same topics in middle school.

“Exclusive” Black Saturday Kettlebell Workout

November 24, 2018 |

One Cotter for his own beatdown that was changed to a kettlebell workout under the DLake clubhouse covering after YHC discovered he was the only one posting on this cold and wet morning.

It really was a fantastic workout.  Probably … Read More

NEVER FORGET….

September 11, 2018 |

6 Lakers posted for a beat down on 9/11.

Welcome FNG Cody who is now Blow Out.  Thanks to Mandown for the idea.

A 9/11-honoring beatdown. Disclaimer and announcement of theme given. 

 Warm-up:

  • SSH x9
  • IST x11
  • Cotton Pickers … Read More

12 Good Men

September 5, 2018 |

12 men posted on Tuesday for a circuit beatdown.

50 – Mercans, Sit-ups, run

40 – Carolina Dry Dock, low flutter, run

30 – wide grip mercans, WWII sit-ups, run

20 – diamond mercans, LBC, run

10 – Burpees

Mary

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