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F3 MeCa | August 18, 2019

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Coupons in the Cold

  • When: 01/16/19
  • QIC: Sparky
  • The PAX: Drop Cloth, Dodger, Parkour, Pebbles, YeHaw, Sparky

Six men showed on this chilly January morning. It was nice to see Jason (FNG) back out for a second post. Great work Jason. It was also nice to see Dodger and Parkour back out in the gloom. A quick disclaimer was given and we were off into the gloom.


  • SSH x 15
  • WM x 15
  • Merkins x 10
  • MC x 15
  • CP x 15
  • IST x 15

The Thang

Partner up and each group grabs a coupon. Mosey to front of clubhouse.

Partner one is the timer (runs lap around parking lot) while partner 2 completes following exercises with coupon (AMRAP), swap and move through list. Repeato for 2 runs through the list.

  • Man Makers
  • Goblet Squats
  • Curls
  • Over Head Press
  • Block Swings
  • Incline Merkins
  • Bent-Over Rows
  • Sit-ups with Block

Return coupons and head to Mary


  • LF x 15
  • Freddie Merks x 15
  • Box Cutter x 15
  • Mason Twist x 10
  • LBC x 20

Mole Skin

  • Jason completed his 2nd post and got a cool F3 name. He’ll now be known as “Pebbles”. Welcome Pebbles, we look forward to seeing you at many more beat downs.
  • The Gremlin is this Saturday at UNCC. Details in weekly email. Come on out! Greek will be leading the Skywalker portion of workout. Thanks Greek!
  • The Winter Gala is on 1/26, 8pm at 26 Acres Brewery.
  • As always, it’s an honor to lead this group.


  • On January 16, 2019


  1. Great work by all PAX this morning.

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