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F3 MeCa | December 6, 2019

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Eastbound and Down

  • When: 02/08/19
  • QIC: Buffalo Bill
  • The PAX: Poutine, Disaster, Pavarotti

Four men came out this morning to enjoy the spring like temps and get faster! Here’s how it went down.


Mosey through parking lot with butt kickers, high knees, side to side and Stoli skips.

  • 10 SSH
  • 10 MC
  • 10 Windmills
  • 10 IST

The Thang

Agility work

Line up at first parking space. Run sideways to curb, then sideways back around the white line on the black top, then run backwards in next parking space to the curb and run forward around the next white line on black top. Repeato down the next 15 parking spaces. Turn around and repeat back to the first parking space that we started at.

Speed work

Mosey to the HES entrance by the rock / stop sign and line up at the first tree pointed eastbound on Dogwood road. (If you’ve ever noticed, this stretch of road is lined with perfectly spaced trees on the north side of the road). The rest of the morning was spent sprinting to every other tree and quadraphelia back to the start point. Once we reached the stop sign at the end of Dogwood road, we turned around and worked our way back down the tree line, back and forth, until we reached our original starting point by the entrance to HES. Sprinting down Dogwood was all uphill. Sprinting back was all downhill, which are two very different experiences.

Side to side shuffle and Stoli skips back to the parking lot for Mary


  • 10 Low dolly
  • 15 LBC
  • 15 Mason Twist
  • 15 Freddy Mercury


Always a pleasure to lead with such a great group of men. Thanks for letting me Q this morning, the weather could not have been better. Hope everyone has a great weekend!

Buffalo Bill


  1. Disaster

    Nice lead today @Buffalo Bill. I thought we had finally gotten rid of @Thorn but apparently his memory continues to haunt me. Good job pulling a tough beatdown out of the archives. And today might be the first (and only) time that two heterosexual men have ever provided a detailed comparison of the works of Shania Twain and Barry Manilow. I guess we know which one @poutine prefers.

  2. Pavarotti

    Thanks for the lead, Buffalo!
    Thanks for the Barry Manilow shout out, Disaster. #legend
    Happy F36monthiversary, Poutine!

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