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F3 MeCa | March 1, 2021

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DRAGO wins

  • When: 01/11/19
  • QIC: Pox
  • The PAX: Marie Calendar, Sparknut, Pox, Roomba

Inspired by Rocky IV and the unconventional training in freezing temperatures, YHQ was happy to have some early gloom company as a total of 4 Pax showed up (eventually). With Pox’s ride out of commission, no white board was in sight so we defaulted to some scribbles on paper at the front entrance to CBA. After some set-up and disclaimer, it went down something like this:

Warm-o-rama: mosey, SSH, MC, AS, CP, lunges, SSH, more moseying to pick-up extra equipment, KB thruster practice

M1: DRAGO – AMRAP: as many reps as possible, 15min CAP (start over if you complete an entire round)

  • 150 jump ropes
  • 50 WWII Situps
  • 50 Slamballs
  • 50 Hand Release Merkins
  • 50 KB Thrusters (1pood)
  • 50 Russian Twists with KB (aka mason twists, aka American hammer)
  • 50 Russian KB Swings (1pood)
  • 150 Jump ropes

M2: None to be seen,

M3: SSH (to stay warm), partner chest stretch, arm stretches, SSH, butterfly, runners stretch, lower back mobility


  • A little friendly accountability brought out both MC and Sparknut but apparently not all showed?
  • The “DRAGO” is actually a modification of a cross-fit WOD DRAGO which had a lot of crazy numbers and a few different exercises which I had to modify – you can read all about the inspiration here:
  • Scoring: no one got through the entire round, we were pretty much beat down like Apollo Creed in the opening fight scene – perhaps with more training we can go the full 15 rounds like Rocky next time around
  • Effort was great, no one cheated the 50 Hand Release Merkins, it was brutal

Total Reps (600 reps = 1 round)

MC: 387
Pox: 420
Roomba: 420 (thanks to a late sprint he caught up with YHQ)
Sparknut: 450 (almost finished, next time…)

  • On January 12, 2019


  1. Well it was only 24 degrees but at least it wasn’t raining like the last two months of M3…current prediction for next week’s M3 is warm…with rain

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