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F3 MeCa | December 6, 2019

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Two Qs to keep your butts warm

  • When: 01/26/19
  • QIC: Powerball and Gordo
  • The PAX: Avalanch, Fedex, EasyRider, ONJ (WD), Sparky, Sizzlean, Sully, Sandman, Pavarotti, Hammer, Dufflebag, Kleanup, Brinkley, Disaster, Powerball (WB), Gordo

Beautifully dry morning in the upper twenties drew 16 PAX from various AOs of MECA for a Last Call beat down lead by @Powerball and @Gordo.  Checks were done to assess who had exposed skin below the neck (@KleanUp with shorts and socks to his knees and @Powerball with short socks to show off his ankles were noted).  No FNGs were noted and a disclaimer that Myer’s Park and Mallard Park and yadee yadah are not responsible for injuries and all exercises are done on a volunteer basis and with no coercion or threats.
Slow mosey, including high-knees, butt-kickers, and side-shuffles.
  • SSH x 15
  • IST x 15
  • Windmill x 15
  • Cotton Pickers x 15
  • Mountain Climbers x 15
  • Merkins x 15
Mosey to the restrooms for figure-eights, but with a quick sike-out.  This is a A.B.M. Workout (Anyone But Murdock).  No figure-eights to be had.  Mosey to the tennis courts.
Partner up.  Partner #1 runs the lengths of four courts while Partner #2 does an exercise.  Same procedure for three courts, two, and one.
Powerball gives PAX four exercises and Partner #1 gets to pick the order of the exercises to be completed.
  • Circuit #1: Merkins, Burpees, Squats, Lunges
  • Circuit #2: Same exercises, but required to reverse order. (Most PAX regret having Burpees as original one-court exercise)
  • Circuit #3: SSH, Plank-Jacks, Carolina Dry-Dock’s, Cross Fit Sit-Ups (s/o @DuffleBag)
  • Circuit #4: Reverse order of #3 (must have been expected)
@Powerball concludes Q, passes off to @Gordo
Mosey out of the tennis courts and lunges on the side walk until PAX reaches bus parking lot.  Plank and wait for the Six.  Bus Parking Lot Exercises:
  • Mosey around the three parked buses and back to starting position near side walk
  • Merkins IC x 15
  • Mosey around the three parked buses and back to starting position near side walk
  • Merkins IC x 10
  • Mosey to the other side of the bus parking lot
  • Hand release merkins x 5
  • Mosey to the nearest wall
  • People’s Chair with Air Presses IC x 15
  • Donkey Kicks IC x 15

Mosey to walk way between highschool and football field.

  • Bear Crawl to first sign (unless you are @Avalanche and he goes all the way)
  • Lunges to the plateau of the walk way

Mosey up and around the work truck with the man smoking his cigarette for next circuit:

  • LBCs at the top of the “hill” x 20
  • Run to the “first concession store” (it is actually a rest room building if you want to get technical) and do Merkins x 10
  • Run to the “next concession store” and do Squat Jumps x 10
  • Run up the hill to the LBC station
  • Repeat 3x

Mosey to the open gate of the football stadium.  @Fedex wants to do Monkey Humpers so we do 15 IC

Mosey down the bleachers and then back up and then back down to the football field track.  Plank.

@Avalanche wants to do 10 Burpees so we do 10 Burpees

Mosey across field up bleachers back to the shovel flag for Mary


  • @easy rider wants to do squats single count cadence style
  • The W x 15
  • Homer to Marge until @Disaster calls the workout (Master Q powers).  He threw the towel “no mas!”


  • Good numbers for a cold Saturday.  Those that showed earned an extra two beer consumption quota for tonight.  Good job!
  • We have a large percentage of today’s PAX at or above 50.  Lots of respect!!
  • Both The Murph and Kettle Bell workouts at Highlands Sports Club this Monday!
  • Winter MECA F3 Gala TONIGHT  starting at 8PM at 26Acres Brewing.  You can get there earlier if you want to start early.
  • If you have not been a Q in a while, just do it… you will enjoy it and be happy to have done.  If you want a Co-Q – many would be happy to Co-Q.



  • On January 26, 2019


  1. @Powerball – glad we could co-Q. I enjoyed it very much.

    I hope everyone has a great Saturday, takes a nap if required to stay up for the Winter Gala night!

  2. S/o @Gordo for stepping up to take the Co-Q with me. There are tons of opportunities on the SUG.

    I appreciate the “You’re still here??” prompts from the PAX. Real subtle.

    Hopefully today warmed everyone up immediately.

    Iron Sharpens Iron

  3. Disaster

    Normally I don’t encourage joining a men’s group where they keep your “butt warm” or check for exposed skin. But in this case you guys made it work. Well done co-Q’s. Thanks for leading us today.

  4. Disaster

    @Gordo your Q-drenaline ran out early today. Better work in that endurance man.😁

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