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F3 MeCa | December 11, 2019

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A Tour With Alcatraz

  • When: 01/29/19
  • QIC: Alcatraz
  • The PAX: Drop Cloth, Pony Boy, Disaster, Sandman, Poutine, Klean Up, Barrister, Brinkley, Pavarotti, Gump, The Nanny, Chavez, Parkour, Sully, FNG Jason, Greek, #1, Alcatraz

Music from a backpack, mild temperatures and a steady wind filled the gloom as a PAX gathered.  The total became 18 when an FNG joined in at some point.  Not sure exactly at what point during the workout that happened, but glad FNG Jason entered the chaos.  Prior to that a disclaimer was given highlighting the free will nature (Arminianism) of F3 workouts.  It was early, but @Gump evidently doesn’t use that word on the daily.  YHC is glad he didn’t reference Double Lapsarianism.  Happy to facilitate a F3 Theology Night sometime.  We can call it Stump Alcatraz.  Nevertheless, the mediocre disclaimer gave way to a mosey to…


  • SSH x 19
  • IST x 17
  • Mountain Climber x 15
  • Cotton Picker x 13
  • Merkin x 11


Mosey to the playground for 3 PAX rotating to bars while the remaining performed the following exercises.

  • Pull Ups – 5 with one legged Burpees alternating legs which gave way to Lunges
  • Pull Ups 10 with Reverse Crunch
  • Pull Ups 15 with Squats

Mosey to the rail for…

  • Dips
  • Incline Merkins
  • Derkins
  • Hold halfway down
  • Squats to parallel holding rail

Rotate through this for a 10, then 15 count

Indian Run to Golf Club

At the bottom of stairs a line formed and the PAX peeled of to the stairs for…

  • 40 Calf Raises – Squats before and after
  • Merkin every 2 steps down  – LBC before and after
  • CDD every 2 steps up – Lunges before and after
  • 40 Calf Raises – Squats before and after

Mosey to…

MARY (with the docile tones of Barry White):

  • Pretzel Crunch x 15
  • Low Flutter x 15
  • The W x 15
  • Low Dolly x 15
  • Greatest American Hero with really bad vocals

COT and BOM!


  1. Great work men as we used a good portion of the AO!  You embraced the awkwardness on the stairs without losing any of your diginity.  #NotThatKindOfMensGroup
  2. Welcome FNG Jason!  Glad to have you and hope you will be back soon.
  3. Congratulations to @Gump for winning the MECA EH award.  YHC almost feels bad for calling it a Lifetime Achievement Award, but not really.  @Gump and most of the PAX wouldn’t know what to do if F3 became devoid of sarcasm.  YHC’s 2.0 has a plaque in her room that says – “Sarcasm Is How I Hug”.  #truth
  4. Sound off if the rail assisted squats did anything for you.  If they did, we might do more some day.
  5. Sorry @Nanny, the playlist isn’t on Spotify.  It was just a 46 minute sampling of YHC’s preferred tracks on iTunes.
  6. Sound off in the comments for any noteworthy #mumblechatter that occured.  The 2nd F seemed vibrant.
  7. YHC was in San Francisco a couple weeks ago and pre-purchased the night tour of Alcatraz.  Government shutdown caused the death of dream.  But touring the AO with my F3 brothers has impacted my life more than any National Park ever could.  #grateful

Always an honor to lead the PAX!





  1. Disaster

    Nice job @Alcatraz. I enjoyed the rail assisted squats, it found it made it easier to get down a little lower and even easier to get back up. I think I might be feeling those tomorrow.

    2nd F highlight was probably the shocked look on #1’s face when someone accused him of being wet during last week’s workout, followed by relief when he finally realized that they were referring to @Glock’s rainy day beatdown. #leakagealert

    • Alcatraz

      That is the bad thing about being the Q, you can miss the best banter.

  2. The Nanny

    Oh, it’s only on “iTunes?” Send me a screenshot of your playlist. I’ll create a Spotify playlist to take your audio assisted beatdown from 1999 to 2019.

    • Alcatraz

      You are so kind! I’ve heard of Spotify, but wasn’t sure if it was something that help Barrister out when he stains his tight pants.

      • Disaster

        I’m not sure I want to know how he stained his pants. Yikes! Definitely not that kind of men’s group!

        • Alcatraz

          I was thinking Barrister’s calves were the issue and he fell and got some dirt on his pants. What were you thinking? #DisasterGoesDark

          • Disaster

            I think I got off track with the whole discussion surrounding Number One getting wet. It’s thrown my whole day off.

          • Alcatraz

            But then again, it’s not truly a backblast unless it leaves room to make questionable comments! #BackblastGoalAchieved

        • Thanks for taking care of us @TheNanny

  3. The Nanny

    Oh, and Barrister, hope your pants loosened up after we finished the calf raises.

  4. Thanks for the beatdown @Alcatraz, and my vocab is forever changed

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