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F3 MeCa | February 22, 2019

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4X4 + 500

  • When: 02/13/18
  • QIC: Kilowatt
  • The PAX: Luigi, Project, Stretchy, Welcome Retread, Cameo Appearance by Sparknut, Sugar, Whatley, Marie Callendar, Kilowatt

YHC rolled into the AO on a balmy 45 degree morning at 0526 and saw Luigi. I would find out later that Sparknut was in the dark doing cardiovascular experiments. It looked like it was going to be a semi-solo beat down until 6 other PAX rolled in right at 0530. Sugar and Project joined YHC under ruck while Whatley apparently forgot his.

Mosey to Basketball Courts and WARMARAMA – All IC X 15:

  • SSH
  • ‘merkins
  • Cotton Pickers
  • Mountain Climbers
  • Windmills


Pair off, Partner 1 does 10 Derkins and 10 Pullups while Partner 2 grabs a block. Meet back at the basketball court.

Partners split up 100 each of the following exercises with blocks:

  1. Upright Rows
  2. Deadlift
  3. Curls
  4. Tricep Extensions
  5. Goblet Squats

One partner does the exercise while the other runs to the end of the courts and does one 4X4 at the other end. Swap out.

What’s a “4×4” – glad you asked! From F3Nation:

Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised.

Finish early? Run around the playground doing a 4×4 at each corner.

The partner that grab the blocks – do the 10 and 10 while the other partner returns the block.

To the wall:

  • People’s Chair – 25 air presses IC
  • Ascending Testicles (4 Derkins – because I’m not a monster)

What’s “ascending testicles” – well, most of us are at the age where more than 4 or more decades of gravity has made that image unimaginable; but again from F3Nation:

Cousin of Balls to the Wall. Start with feet on wall in 15 degree descending Merkin (Derkin) position. Do 10 Derkins then walk feet up wall to 45 degree Derkin position. 10 more Derkins then walk feet up wall to full Balls to the Wall pose. Can add 10 more Derkins here if you’re tough enough. Or hold in BTTW pose.

To Whatley’s Wall with a 15-10-5ish set

  • Step Ups
  • Derkins

Over to the shelter for air presses (x25)…now, it’s time for Mary. All IC x 25.

On the walk over…FNG Alan got the name Retread.

  • W
  • Pretzel Crunch (15x IC each side)
  • LBC


Prayer Requests:

  • MC’s Mom – I always remember…except when MC is there


  • Feb 15th (THIS THURSDAY): Rolling Stone HDHH: Johnny Brucos. 7ish. (3rd Thursday of every month)
  • Feb 17th (THIS SATURDAY): F3 Night at UNCC 49ers Basketball: Purchase Tix.
  • Feb 20th: Guns and Poker night. Pre-Blast.
  • Feb 24th: F3 Brolympics: Pre-Blast.


  • Welcome Retread
  • YHC debated doing 200 reps instead of 100 on the coupon. Would have made the timing work better; but the notion of 200 tricep extensions…I knew I’d never hear the end of it.
  • It’s always a privilege to lead you guys. I hope you got your money’s worth.

Isaiah 54:10 Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the LORD, who has compassion on you.



  1. kilowatt


  2. kilowatt

    I mean…AYE!

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