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F3 MeCa | July 11, 2020

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Men’s Health at M3

  • When: 01/04/19
  • QIC: Pox
  • The PAX: Roomba, Chachi, Golden Boy, Pox

Another gloomy and ….surprise…. rainy day at M3 called for a bit of creativity and a new workout.  YHQ was under the weather so he did not want to leave the protective canopy of the BB&T portico and chose what turned out to be a nice easy workout courtesy of a post on Men’s Health. In total 4 stoners ignored the rain and learned how fun just two props and two exercises could be.

Warm-o-rama: square-up – SSH, AS tempo, lunges tempo, cotton pickers, windmills, various arm and shoulder circles and stretches, hamstring stretch

M1: EMOM (Every Minute on the Minute) – do prescribed exercise as soon as timer goes, rest for remaining time.  Goal is to complete all sets and all rounds.  Total score is 30 if you complete all.  If you take a round off to rest, counts as 29, etc.

5 Rounds (6 sets a round):

  • 50 jump ropes
  • 20 KB swings (Russian)
  • 50 jump ropes
  • 20 1 arm KB swings (10 each arm)
  • 50 jump ropes
  • 20 KB shuffle swings (see video for details)

M2: none spilled but YHQ almost lost a lung with a bad cough

M3: only enough time to stretch calves after all the jumping


  • Well, since we all used 30lb bells it wasn’t quite as hard as anticipated.  Moving to 1 or 1.5 pood will make a big difference next time we attempt this and moving to 60 jumps as well.
  • I think last time a led a M3 workout it was the same Friday crew – props to both Roomba and Chachi who made it out both after leading the bootcamps this week (must be @newyearsresolution time)
  • Here’s the link for video instruction:



  • On January 4, 2019


  1. A little light for M3; don’t let a little rain keep you away – Pox’s bag o tricks pulled out a new one today: KB shuffle swings – a little more intense on the legs but you got to show to know

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