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F3 MeCa | September 21, 2019

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As Promised, No Burpees

  • When: 08/18/17
  • QIC: Sparky
  • The PAX: Ambassador, Black Sheep, Phantom, Bling, Hugo, Drop Cloth, Jimmy Buffet, Sugar, Whatley, Churchill, Dodger, Grinder, Green Egg, Squiggy, Jim (FNG), Sparky

After a rough week including Sharknado and Old Glory beat downs YHC could not bare the thought of  another burpee. So a burpee free workout was the answer. It was great to see 16 men show up on this hot and muggy Friday for a Skywalker beat down.


  • SSH x 20
  • Tempo Squats x 15
  • Wind Mills x 15
  • ISTs x 15
  • Merkins x 15

The Thang

Mosey to Central Park and assemble at the bottom of hill near soccer field.

Complete 7-1 Jacobs ladder with squats at top of hill.

Head over to picnic shelter and grab a partner.

Complete 20 partner dips and 20 partner Navy sit-ups, repeat to complete 3 sets.

P1 does derkins (AMRAP), P2 runs to end of sidewalk and back. Swap and repeat to complete 3 sets.

Head over to recreation area.

Complete 10 partner assist pull-ups and 15 partner leg throw-downs, repeat to complete 3 sets.

Time to head back to Clubhouse.

Side shuffle to up hill to first street, complete 25 LBCs.

Quad up hill to next street, complete 10 WWIIs.

Mosey back for Mary.


  • Heels to Heaven x 15
  • Low Dolly x 15
  • W x 15
  • Freddie Mercury x 15

Mole Skin

  • We welcomed Squiggy’s son Jim on his first post. Way to work hard this morning Jim. I hope you have a great senior year at ECU. Come back again and we’ll give you a cool F3 name.
  • Please support the Izzy Martinez Memorial Blood Drive next Saturday (8/26) from 9am – 2pm at Hawthornes, Highland Creek location.
  • Great work this morning men. It was hot and muggy but we pushed through. I hope you all have a good weekend.




  • On August 18, 2017


  1. Great work this morning men, it was an honor to lead.

  2. Jimmy Buffett

    Nice to see some other Stoners come down. Thanks for letting us tag along!

  3. Grinder

    I am very thankful for the burpeeless beatdown today Sparky. Hope you gents have a good weekend!

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