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F3 MeCa | January 26, 2021

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Casey Kasem’s Got Competition

  • When: 1/11/2019
  • QIC: Gapper
  • The PAX: Practice, Bear Claw, Flip Phone, Oz, Hong Kong Phooey, Gamma, Clueless, T-Bone, Helga, Gapper

10 men didn’t need American Top 40 when they could instead listen to Spotify on shuffle in a below-freezing parking lot at Harrisburg Iron. I Work Hard Every Day, except on the days that I don’t. But You Can’t Stop Me from working hard on this backblast, even if you think I’m an American Idiot. Here’s how it went:


  • Mosey to end of the parking lot & back
  • SSH x15
  • IST x10
  • Merkin x10
  • Air squat x10

The Thang

6 rounds of 6 reps each:
  • KB good mornings
  • KB merkins (3 each side)
  • Goblet squats
  • Lunges (each leg)
  • Thrusters
  • Overhead Squats
6 rounds of 6 reps each
  • KB curls
  • KB ground to overhead
  • KB tricep extension
  • KB overhead presses
  • KB swings
  • KB upright rows


  • Mason Twist x15
  • Low Flutter x15
  • Low Dolly x15
  • LBC x15
  • Reverse Merkins Crunch x15


  • I’ve spent the rest of this morning editing my playlists & trying to perfect my form on Reverse Merkins…..
  • The Gremlin is a week away. Sign up now to participate or volunteer.
  • Free hands-only CPR is January 26 at 8:30 after The Railyard. Contact Wexler to sign up. You might save a life.
  • The Winter Gala is coming the evening of January 26. RSVP & don’t miss out.
  • On January 11, 2019


  1. Clueless

    Good times this morning! Thanks for the lead @Gapper!

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