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F3 MeCa | December 11, 2019

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Dirty McDeuce

  • When: 11/18/2018
  • QIC: Gapper
  • The PAX: Exit 54, Bull, Papa John, Big Bird, Hong Kong Phooey, Scooter, Helga, Wexler, Uecker, Tar Tar, Gapper

11 pax at The Ridge were saved from some pre-workout deep philosophical rhetoric by a modified running of an old standby, the Dirty McDeuce.


  • Mosey with high knees, buttkickers, and defensive slide
  • Merkins x10
  • Air squats x10


  • Dirty McDeuce is four 12-count exercises followed by running a lap, then repeato til done.
  • Today’s exercises: 12 burpees, 12 WWII situps, 12 air squats, and 12 merkins.
  • Today’s run included a 40 pound sandbag, 30 pound ruck, and 20 pound ruck. If one of those is available when you start your lap & you haven’t carried it before, grab it & go. If not, regular run.


  • Reverse crunch x15
  • High plank 1 minute
  • Low Dolly x15
  • Low plank 1 minute


  • Good work out there today. My watch showed 2.4 miles, and I think I was around middle of the pack.
  • Lots of want-to on display from the whole pax this morning. I think everyone wanted to work hard enough to be out of breath & not talk more about how the air speed of an unladen swallow impacts Solo Cup’s what-to-wear chart when feathers fall as fast as bricks & the barometric pressure rises above 1.2 gigawatts. Or something.
  • #TClaps Exit 54, Hong Kong, and Scooter for finishing the first round in the top 3 spots even though they were carrying weight on their run and the rest of us weren’t. #NotClydesdales
  • Last MECA Speed for Need event of the year is the Santa Scramble on November 17th in Concord. Great event for the whole family. Sign up now.
  • On October 18, 2018


  1. SoloCup

    I’m not even sure what that means…but I know it makes me angry.

    Creative Posr, thanks for taking the lead!

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