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F3 MeCa | July 20, 2019

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Not So Rainy Day

  • When: 09/14/18
  • QIC: Kilowatt
  • The PAX: Sparknut, Project, Whatley, Manwich, Dr. Phil, Heatstroke, Decaf, Kilowatt

After some time on the left coast, YHC made sure he’d post by picking up the Q from Dr. Pox’ regularly scheduled Friday programming. Winds pushed from the far outer bands of Florence crossed the CB parking lot as 0530 rolled around. DISCLAIMER and WARMARAMA

Mosey around HT parking lot and all IC:

  • SSH – 15x
  • Merkin – 10x
  • Cotton Picker – 10x
  • Windmill – 10x
  • IST – 10x

Butt kickers and Toy Soldiers on the way up

THE THANG – Misery

  • 150 American KB Swings
  • 5 burpee jump-ups on curb every minute on the minute
  • 15 minute cap

THE THANG – Mobility

Split the PAX into two groups and partner up within the group

One Minute Each Leg:

  • Group 1 – Couch Stretch
  • Group 2 – Hamstring stretch

Swap Groups

Then the groups converge and swap partners for the Hamstring Stretch

After that:

  • “V sit” stretch – one partner pushed on the back while the other stretches with their legs in a “V”
  • IT Band stretch – One leg over the other, back flat on ground, partner keeps pressure on both legs to aid in stretching




  • Tomorrow – YHC, Heatstroke and Sparknut (?) will join the Valley for a 7.5 mile run as part of 1/2 marathon training. The run launches from Stonebridge church
  • F3 Meca Dads Continues Into the Fall: this month is Highlands – details TBD
  • CBA Free Oil Change is for single mothers and widows on October 13th – reach out to Sparknut for more details. Volunteers are needed and appreciated.

Prayer Requests:

  • Marie Callender’s Mom
  • Heatstroke’s Dad
  • All those in the path of the storm and especially those who will be responding (Police, Fire, EMT and Line workers)


Great to be back in The Gloom after being out on travel. Pox deserves an honorable mention and I’ll put the mini-back blast in the comments for our 9/11 workout. This workout is always challenging. Mumble chatter seemed to peak when instructions were given out. Have a fantastic weekend everyone.

Nahum 1:7 – The Lord is good,
    a refuge in times of trouble.
He cares for those who trust in him,



  1. kilowatt

    Mini-Backblast for off-site 9/11 workout as Pox and KW were out-of-town

    Title: “The Marriott 50”
    PAX: Pox, Kilowatt, FNG David
    QIC: FNG David

    This didn’t count as an F3 workout on several levels:
    – Held indoors
    – No CoT at end
    – Technically not open to men who weren’t guests in the hotel, but YHC would have snuck them in for the fun

    – Run up 13 flights of stairs
    – Run back to the hotel gym, grab 50 lbs of dumbbells (YHC found a 45 lbs KB), do Manmaker and do the following ladder:
    – ManMaker chased with 2 situps per burpee – Increment the ManMakers until 7 is reached
    – Go back down the ladder
    – Once you’ve gone down the ladder – go up the stairs again
    – Return

    YHC completed in around 20 minutes or so. It really sucked.

    Good workout for when you’re stuck in a hotel and the AO isn’t advantageous for a usual beatdown.

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