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F3 MeCa | May 28, 2020

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Day 4: Develop the Right Relations

  • When: 12/27/18
  • QIC: Exit 54
  • The PAX: Scooter, Dr. Lector, Talladega, Tupperware, Kojak, Flip Phone, Wexler, Dick Tracy, Helga, Practice, Solo Cup, Exit 54

Twelve PAX, including a couple of stray Dawgs, for Day 4 of Exit’s Iron Q Week – stations around the Ridge…


  • Mosey to the corner of the lot by the practice field, SSH x 20 (IC)
  • Mosey to the picnic area by the baseball field, Windmills x 15 (IC)
  • Mosey onto the baseball field (inexplicably unlocked with stadium lights turned on) and jog the bases with your best home run trot
  • Mosey back to the lot corner, IST x 20 (IC)
  • Mosey to the portico, Mountain Climbers x 20 (IC)


  • Station 1: The Portico – 10 decline merkens then 20 bench dips, REPEATO til switch
  • Station 2: The Sidewalk – Bear Crawl from first cone to second cone, Crawl Bear back to first, REPEATO til switch
  • Station 3: The Curb – Curb Jumps x 40 (or something), Calf Raises x 40, REPEATO til switch
  • Station 4: The Hill – Quadrophelia up, 10 Jump Squats, run down, 5 Burpees, REPEATO til switch
  • Station 5: Run from the hill, around the back side of the school, stop at the Portico

The runners served as timers, switch when they reach the Portico.


  • In-and-outs w/ hold for 2 minutes
  • Alternating scissor kicks w/ hold for 2 minutes
  • The W x 20 (IC – Kojak audible)


  • The Gremlin is 1/19 at the University.  Sign-up ASAP, preblast here.
  • MECA Winter Party is 1/26, preblast here.


Day 4 of Iron Q Week, and it was definitely the first morning I’ve felt a little run down.  I didn’t sleep great but I can also feel the week starting to take it’s toll.  Still excited to get after it with eleven other PAX this morning though.

As I was approaching the AO, I noticed everything looked brighter and better-lit than usual.  Turns out someone left the baseball stadium lights on all night.  We took a tangent onto the field so everyone could practice their home run trot from years ago.  @Kojak was giving low fives (well, even low by @Kojak’s standard) to everyone as they rounded third.  Always interesting to see some of your mugs when it’s not pitch black outside.

Explaining the stations circuit went less smoothly than YHC would have liked but once the timer started everyone quit their grousing and went to work.  Every station change went like a well-oiled machine – you guys are smarter than you look sometimes.

Rule four from The Six Rules of Success: Develop the Right Relations.  Maybe you know what you want to accomplish, maybe you’re prepared to work long and hard for it, but it will always help to have assistance.  Not just any assistance, but the right kind of help where your partner understands and shares your goal.  I don’t care how talented an individual who flies solo may be, a dedicated team who are aligned in their pursuit will out-perform him every time.  Think about F3, and how much easier it is for you to approach physical fitness, knowing you have the PAX there to support you.  Ask yourself if there are other areas in life where you could use this assistance, and then think about what you need to do to get it.

Great coffee hour today, with several more Dawgs joining us.  Hope to see you all tomorrow for ‘Burg Iron.

/Exit 54



  • On December 27, 2018


  1. Enjoyed it this morning. Thanks to everyone for holding me accountable.

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