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F3 MeCa | May 27, 2020

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Birthday No Mas

  • When: 1/10/2018
  • QIC: Life Alert
  • The PAX: Stretchy, Bouche, The Bear, WormBurner, Love Seat, Roomba, Jimmy Buffett, Manwich, Schnitzel, Steel Cannon, Life Alert

11 Pax defeated the comfort of the warm fartsack  for their frigid dose of the DRP. Winter has returned and so have a few wayward Pax! Title has a double meaning for me, as at some point during the BD you wish it would stop and at some age you wish the birthdays would stop coming too. Beats the alternative I guess. 0530 arrived , disclaimer given and 10 of us were off.


  • Mosey toward the front of the school and Draco with some toy soldiers, butt kicks, and slow Caroce. JB finds the group and joins in time to rally and circle up at the Keith Richards sports complex for the following:
  • SSH x45 IC–if you didn’t know it was the Qs Bday, now you do
  • 2 burpees OYO
  • CP x 10 IC
  • 2 burpees OYO
  • Windmills x 12 IC
  • 2 burpees OYO
  • Bolt 45s–OYO –thank you F3 website
  • 2 burpees OYO
  • MC x 10 IC
  • Tempo Merkins x 10 IC

The Thang

Hidden grease board was revealed and time for No Mas. No need to go anywhere as I had a plan laid out for the beat down, including some music to help us along and a F3 themed playlist. Figured we would be far enough from the houses and out of the way of the headstart kids arriving at school. Unfortunately, my bluetooth speaker was still in FS mode and refused to cooperate. I blame the frigid temps and not the operator. 20+ yards was paced off and cones were laid out in the parking lot. Partner up. Partners take turns doing each exercise across the width parking lot working up the ladder until both partners complete all 9. No time to reverse.  The exercise pattern looks like this: 1 – 2,1 – 3,2,1 – 4,3,2,1 etc. Odd numbers, so I went lone wolf and followed the Bouche/Bear team.

Exercises are follows:

1 Run
2 Laterals
3 Quadraphelia–Backwards Run
4 Carioca
5 Frogger (jump squats)
6 Slalom (two foot 45 degree top)
7 Bear Crawl
8 Burpee Broad Jump
9 Power Skip

Things got interesante when The Bear began his CFB Championship playoff debt of 100 burpees (in 15 min, no less) during the rest periods of No Mas. He was witnessed doing the burpees, but count may have been a modeled after the Early Plankers Academy techniques.  It started taking its toll when his carioca looked more like a field sobriety test than an exercise movement. None the less, he knocked out the burpees and all the Pax turned in a strong effort as just about everyone completed the ladder.


  • LBC x 20 IC
  • Heels to heaven x 20 IC
  • Freddy Mercury x 20 IC

Namearama/Naked Moleskin 

  • Great work by all the Pax in one of the coldest BD in some time. Figured the running would keep us warm. Thanks for coming out and I hope everyone got something out of it.
  • strong work by The Bear throwing in an extra 100? burpees during the BD to make amends for Bama’s BD on Monday.
  • Bouche will be leading All Pro Dads tomorrow 0645 at Odell Elementary.
  • prayers for all our first responders, Pax on the IR, and all our silent intentions.
  • see y’all next time
life alert

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