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F3 MeCa | January 26, 2021

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KB Rook with some Crazy Train mixed in

  • When: 01/04/19
  • QIC: Helga
  • The PAX: Bearclaw, Clueless, Dr. Lechter, Gamma, Gapper, Ito, Loophole, Practice, SoloCup, TBone, Helga

Eleven mighty men of H’burg showed up this morning for a KB beat down. Great turn out for a rainy morning in January.  YHC dusted off the Rook card KB workout, put on the Spotify #CrazyTrain mix, and modified as needed. Here’s how it went:



Inside the picnic shelter

SSH x15

Michael Phelps x15

Arm Circles

Front Kicks


Imperial Stormtrooper x15

5 Burpees OYO

The Thang

Rook card rotation — One KB exercise per suit – card number determines the amount of reps. Passed out a card to each member of the PAX. When the “Dirty Bird” card was pulled that became a People’s Choice wild card and a PAX member called out an KB exercise — his card number determined the amount of reps.

Black suit cards — Tricep extensions

Yellow suit cards — Upright rows

Red suit cards — Outhouse curls

Green suit cards – Goblet squats

“Dirty Bird” –wild cards – People’s Choice KB exercise

“Shoot the Moon” round —  all the regular and wild card exercises again X12 reps


KB Low Flutter – x20

KB LBC – x20

COT w/ the RainRunners


  • Strong work by the PAX today lots of #noquit and a great mix of KB exercises thrown in during the #DirtyBird People’s Choice rounds. Great to see @Ito and @Loophole this morning!
  • Tclaps to @Exit54 (with a sore shoulder), @FlipPhone, @Minnow, and @Scooter for the 6 miles of running in the rain. Great to have you guys join us for the COT.
  • Continued prayers for a speedy recovery for @Wexler and @Exit54 for their football injuries during the Mud Bowl
  • Remember to sign up for the Gremlin on 1/19
  • Remember to also RSVP for the Winter Gala on 1/26.
  • See @Wexler for a free Hands-Only CPR Training on Saturday January 26th at 8:30 am. (right after the Railyard). The location is TBD. Limit is 20 guys. This is not a certification course. Just a free course to help you learn a potentially life saving skill.
  • Always an honor to lead!
  • On January 4, 2019


  1. Clueless

    Solid lead @Helga! Great to see @Ito and @Loophole out this morning… #CarpoolIsForOthersThough

  2. Loophole

    No carpooling, drafting is faster. Maybe @FlipPhone can set up a conference call for us to discuss logistics.

    Good lead!

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