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F3 MeCa | May 27, 2020

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M3 “Rainy Day” The Dynamic Duo

  • When: 12/21/18
  • QIC: Sparknut
  • The PAX: Chachi, Sparknut

80% chance of rain seemed like a good reason to pull out “Rainy Day” and head to the BB&T canopy. The preblast was posted on Slack and sure to attract a large crowd. YHC prepared the WOD board,  12 cozy workout stations, and brought out the Rage Brothers to accommodate all the Pax. Chachi and I had a great time…


  • Quick Lap (which is the only running we will do)
  • SSH x 20
  • WINDMILL x 17
  • IST x 15
  • Divebomber x 10 OYO
  • CP x 15

M1: WOD Rainy Day

  • 150 American KB Swings
  • Starting at the 1st minute – 5 Curb Jump up Burpees EMOM
  • 15 minute cap

Bonus Round: KB Thrusters AMRAP for 1 minute

M2: No cookies tossed

M3: Mobility

  • Partner hamstring stretch
  • Partner wideleg stretch down the middle
  • Quad stretch (couch stretch didn’t seem fun on concrete)
  • Shoulder stretch against wall, push your head through your arms
  • Partner stretch arms up behind the back
  • Peck/bicep stretch, hand against the wall


  • Low Flutter x 15
  • Heels to Heaven x 15
  • Pretzel Crunch x 10 ea side


  • Christmas is Tuesday


  • We prayed for Marie Calendar’s Mom
  • Prayers for YHC’s brother Nathan, doing well in Home of Grace recovery center
  • Those on IR


  • That was a bit of a shock to the body after missing 2 weeks of BC’s and KB’s! These are the kind of workouts I would never design, so I have to say thank you to Pox once again. 
  • Chachi – Thanks for fighting the urge to hunker down. I needed the accountability this morning. 

30 And the angel said to her, “Do not be afraid, Mary, for you have found favor with God. 31 And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. 32 He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, 33 and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”   

                                                                                                          -Luke 1:30-33

Christ is the reason for the season!





  1. Heatstroke

    Well done you two. Looking forward to getting back at it when I get back in town next week.

  2. Sparknut

    Thanks Heatstroke… enjoy your time away and Merry Christmas!

  3. kilowatt

    Sorry I missed it – I was in a deer stand…unfortunately, PETA won the day this morning.

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