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F3 MeCa | September 23, 2019

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A Perfect Morning for a Beat Down

  • When: 07/28/17
  • QIC: Sparky
  • The PAX: Bling, Chicken Coop, Hugo, Jimmy Buffet, Fillmore, Ty Webb, Squiggy (FNG), Grinder, Churchill, Dr. Drey, Glock, Dodger, Sparky

Well not really, it was 85 degrees with 120% humidity. 13 men showed up and powered through the heat and humidity. We welcomed FNG Rob. Great job on the EH Glock. A very brief disclaimer was given and we’re off into the gloom.


  • SSH
  • CP
  • WM
  • IST
  • Merkins

The Thang

We hung out around the clubhouse since YHC didn’t want to get the new shoes dirty.

YHC took one out of Harding’s old playbook.

10 to 1 parking space ladder

Start in 1st space with 10 Merkins and 10 Squats

Move down parking lot completing each exercise in decending order (down to one rep).

Repeato ladder with Diamond Merkins and Mary Catherine

Next we headed to upper parking lot

Complete 3 sets of Suicides (half way, back, full length)

Complete Wide Merkins after each set.

Next we did a short run to wall on North Green

Complete 25 Dips, run up cart path to middle island, complete 25 LBCs, run to top of cart path, complete 25 CDDs, return to start (stopping at middle island for another set of LBCs).

Repeato to complete 3 sets with descending by 5 reps each set.

Venture across the street, complete 2 sets of Derkins (on fence) and return to wall for 2 sets of Step-Ups.

Quad up hill to start for Mary.


  • Pretzel Crunches (Thanks Grinder)
  • Rev Crunch
  • Crunchy Frog
  • Low Flutter

Mole Skin

  • Great job by FNG Rob (now Squiggy). Keep showing up it gets easier (sort of). Way to EH another new PAX Glock.
  • Grinder needs one more man for his Basin Run in November. He promises it will be easier than BRR.
  • By popular request the One Mile Beer Run returns to Grinder’s house next Saturday (8/5). Note, Olde Mecklenburg or other heavy beers not recommended (ask Genie for details). Come on out, fun will be had by all!






  1. Great work this morning men! Thanks for the opportunity to lead this fine group. I hope you all have a nice weekend.

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