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F3 MeCa | September 23, 2019

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Easy as 1, 2, uhh… what comes next?

  • When: 08/02/17
  • QIC: Grinder
  • The PAX: #1, Ambassador, Blacksheep, Eggnog, Green Egg, Grinder, Phantom, Sparky

A solid PAX of 8 men showed up in the Skywalker gloom to fill their cups with some Fitness, Fellowship, and Faith.  Early mumblechatter indicated that some men wanted to do a pancake beatdown at IHOP instead but it was too late for them to turn back now.  Disclaimer given and we were off.

Mosey to upper lot and circle it up.


  • SSH
  • 1 Burpee
  • Cotton Picker
  • 2 Burpees
  • 5 Burpees

The Thang: 

Progression of Pain

  • Q picks 2 exercises and both are done in sets of 1, 2, 3, 4, 5 and then ride the ladder back down with the same 2 exercises.  Sets were broken up by some hill runs
    • Carolina Dry Dock & Plank Jack
    • Slow Squat & SSH
    • Merkins & Mountain Climbers
    • Burpees & Crunchy Frog

After our tour de hills was complete, we partnered up for a Grinder grinder.

  • 100, 200, 300 –  Merkins, Squats, LBC

30 Seconds of Mary:

  • Boone LBCs (10 each side)



  1. Good work today gents.  I hope you all got a solid workout and good jump start to your Wednesday.
  2. #Give2Give campaign is live now thru the end of August.  Read the preblast HERE and let’s do our part in supporting the F3 Expansion team.
  3. Last but not least, come out Saturday at 8pm for the 2017 Skywalker Beer Mile Invitational.  Race starts at 8:15.  Bring 4 beers (at least 5% ABV) if you plan to compete.  Non-runners are more than welcome to come and spectate.  Plan out a safe way to get home (ie bring your M along, Uber, sleep it off on my porch, etc)

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