Image Image Image Image Image Image Image Image Image Image

F3 MeCa | May 26, 2020

Scroll to top


One Comment

An Old Skool Medley

  • When: 1/12/2019
  • QIC: SoloCup
  • The PAX: Gamma, Starsky, Talladega, Hong Kong Phooey, Evite, Pocahontas, Posh, Segundo, BigBird, Tupperware, Wildcat, Escalade, Sund Dial, Solo Cup

14 Men joined YHC for a little trip down Memory Lane.  Here’s a few of the best sets that made #TheRailYard great:

Warm Up

Mosey down to the Lower Football Field lot

  • SSH x 10
  • 1 Burpee
  • Windmills x 10
  • 2 Burpees
  • IST x 10
  • 3 Burpees
  • Squats x 10
  • 4 Burpees
  • MT Climbers x 10
  • 5 Burpees
The Thang

Mosey on over the Library

  • Reverse Spidermans Up the Stairs
  • Lunge Walk Down the ramp


Mosey down to the Lower Soccer Field lot

Circle Up

  • 30 s Plank
  • Circle Merkin x3

Repeato x 3

  • 30 s Al Gores
  • Lunges x 15 (Both Legs)
  • Prison Squats x 15

Repeato x3

Mosey to the base of the Hill

  • Quadraphilla Up the Hill
  • 20 Dips at the top
  • Plank at the bottom

Repeato x 3

Mosey over to the Prison Yard

  • 10 Pullups
  • 20 Merkins
  • 30 LBC
  • Run the Loop

Repeato x 3

Mosey over to the Shelter

  • 10 Decline Merkins
  • 10 Incline Merkins
  • 10 Dips

Repeato x 5

  • LBC x 15
  • Squirm x 15
  • The Dubya x 15
  • Crunchy Frog x 15
  • Another #ManMaker of a day at #TheRailYard. One day ya’ll are going to figure out how to sign up for this Q for yourself.
  • Great to see all the #Kotters out there @Escalde and @Segundo
  • #Tclaps to Starky for getting some work in, even tho he was hurt. #WhatsYour Excuse again?
  • 15+ at Coffeteria listening to YHC share the secrets to his success with the M #ShakeTheGlass
  • Remember to sign up for the Gremlin on 1/19
  • Stop messing around and Sign up for CPR on 1/26.  HC with @Wexler
  • Remember to also RSVP for the Winter Gala on 1/26
  • Prayers for those recovering from injuries @Wexler, @Starsky, @Exit54


  1. SoloCup

    Thanks for the opportunity to lead

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.