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F3 MeCa | July 19, 2019

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Turkish Delight

  • When: 9/14/2018
  • QIC: Dr. Lecter
  • The PAX: Clueless, Sheepdog, Photon, Wexler, Starsky, Practice, Teen Spirit, TBone, Dr. Lecter

9 of Harrisburg’s strongest came out in the breezy gloom to see what YHC had in store for his VQ. It went a little something like this.

Mosey to far end of parking lot


SSH x 15

IST x 15

Windmills x15

Michael Phelps oyo

Mosey back

The thang

KB swings x12x10x8x10x12

Lawnmowers (each arm) x12x10x8x10x12

Sumo squats x12x10x8x10x12

Outhouse curls x12x10x8x10x12

Single arm chest press (each arm) x12x10x8x10x12

Turkish Get up – 2 minutes with KB in each hand

Skull crushers x12x10x8

Figure 8s x12x10x8

Should press (each arm) x12x10x8

Bentover row x12x10x8

KB Clean (each arm) x12x10x8

Turkish get up – 1 min with KB in each each hand



LBC x15

Low flutter x15

Squirm x15



  • Thanks for the opportunity to lead and for cutting me some slack on my first Q!
  • Didn’t have time to get back up the ladder for the second set of exercises.
  • Lots of mumblechatter when I mentioned Turkish get up. Starsky informed us that the Turkish, in fact, do NOT get up like that and Clueless let us know that there’s a reason this exercise hasn’t been done in a long time.
  • Good to have Photon join us today.
  • Special thanks to Sheepdog for the EH to get me to come to my first F3 workout back in May.
  • Prayers for Starsky’s friend and his wife, who has been given 4 months to live.
  • Park clean up, Thursday 9/20 7-11 am. Even 10 minutes would be appreciated. See Wexler for details.
  • Don’t forget about the shirt order. Orders due by the end of 9/24.

In Freed to Lead, Dredd and OBT state that “…any man who wants to be a modern-day warrior has to deliberately search for the hard things in life (if he wants to play) or everything he does will be easy (and thus work). If he doesn’t do that, if he doesn’t search, then it’s all work and no play and that makes Jack a dull, soft and inert man.” So find something difficult that other men are not willing to do and go play.


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