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F3 MeCa | August 19, 2019

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Potpourri of Pain

  • When: 01/17/19
  • QIC: Clueless
  • The PAX: Exit54, FlipPhone, Chaos, Paprika, Sundial, Posh, Lecter, Gamma, TBone, HongKongPhooey, TarTar, DickTracy, Practice, Kojak, SSMinnow, Scooter, Clueless

15 Faithful met up at #TheRidge for some bootcamp style fun… joined by 2 runners late that got to enjoy some Sally. Heavy leg focus today.

Warm-o-rama: SSH x15, Windmill x10, Lunges x10, Tempo Merican x10


  • Paula Abdul – 2 parking lines up, 1 parking line back — at 2 – 10 single leg burpees, at 1 20 forward/back line hops, 20 side to side line hops, 20 scissor line hops — repeato through the lot
  • Center road lunge and squat medley – 10 lunge pulses each leg, side squat walk to other side, 10 step back lunges each leg, side squat walk back — repeato, repeato, repeato, repeato
  • Partner mash – Pattycake Merican at center of lot, run to opposite ends for 10 jump squats… repeato, increasing pattycakes by 2 each trip… went from 2 to 12
  • Sally makes an appearance – Sally merican challenge, chased by Sally’s cousin squat challenge
    • Finished off w/ a light up/down dog stretch

COT – @FlipPhone took us out


  1. Thanks for the opportunity to lead!
  2. #Cobains for impending soreness
  3. #TClaps to the pre-ruckers and pre-runners

Make it a great day!




  1. Dick Tracy

    Thank you for an uncomplicated workout #notpointingfingers

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