Image Image Image Image Image Image Image Image Image Image

F3 MeCa | September 23, 2019

Scroll to top


One Comment

Let’s Call This a Mini-Murph

  • When: 08/05/17
  • QIC: Sandman
  • The PAX: Murdock, Stoli, Heatstroke, Pavarotti, Barrister, Chopper, Liberace, Helpdesk, Charmin, Gump, Genie, Jerry(FNG), Madoff, 2 Gentile's (FNG), Captain, Disaster, Sugar, Brooklyn, Brinkley, Cleanup, Powerball, Google, Sandman

24 men made the best decision this morning and deciding to come out for a good old fashioned beat down. The disclaimer was given and we were off.

Mosey to the far parking lot for Warmorama.

SSH x15

IST x15

Windmills x15

Mountain Climbers x15

Form 2 lines and do an Indian Run to the lower parking lot.

Line up on the far curb for a 10-1 ladder. Merkins on other side and squats on near side.

Mosey to the 2 small buildings and partner up. Partner 1 will run a figure 8 around building while partner 2 does the exercise. 3 rounds each.

Peoples chair w/ Air press

Donkey Kicks


Mosey to the front of the high school. Keep your partner.

Partner 1 will run to the farthest cement island in the parking lot and loop back. Partner 2 will do the exercise then switch.

As a team you must complete 

100 Step-ups

200 Merkins

300 LBC’s

Unfortunately we had a man go down during this part of the workout. I asked Google to take over while I walked back with Gump.

Mosey back for Mary with a stop for some Burpees.

Several exercises were done at Mary. Planks, Crunchy Frog, Homer to Marge, Low Flutter. Pretzel Crunch and I might be missing something.

I asked Google to take us out since this will be his last posting here in Meca. We wish Google and his family all the best as they start their next chapter in California. You will be missed Brother.

As always it is an honor to lead this group. This group has made me a stronger person both physically and mentally. I wouldn’t be where I am today without this group.




  1. Pavarotti

    It was a tough one today @sandman. Thx for leading.

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.