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F3 MeCa | February 21, 2020

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Rain Delay

  • When: 02/11/19
  • QIC: Buffalo Bill
  • The PAX: Poutine, Sparky, Slappy, Powerball, Dropcloth, and eventually Gump

Despite the rain and 38 degree temps, six men…no make that seven men came out this morning to get stronger! With Gump nowhere to be seen at 5:30am, YHC took charge and ordered the men to seek shelter from the rain on the far side of the playground under the picnic area. Gump did show up 5 minutes later and upon arrival gladly forfeited his responsibility as Q. Here’s how it went down.


  • 15 SSH
  • 10 CP
  • 10 IST
  • 10 Merkins IC
  • 30 seconds of Michael Phelps

The Thang

The PAX were crowded under the covered picnic table area with their kettle bells, each fighting for a dry piece of real estate.

  • 15 Thrusters
  • 10 Single Leg Step Ups and/or Box Jumps
  • 15 Curls
  • 10 Partner Dips, switcheroo
  • 15 Single Arm Rows
  • 15 Partner Merkins, switcheroo
  • 15 Tricep Extensions
  • Repeato the entire round 3 times
  • 15 Sumo Squats
  • 15 Upright Rows
  • 15 Thrusters
  • 15 Curls


  • 15 Low Flutter
  • 15 LBCs
  • 15 Freddy Mercurys


  1. According to Powerball, the angle of your back matters when doing the Michael Phelps (must be greater than 45 degree angle)…and Dropcloth says you have to slap your back to truly be like Phelps. There was also some mumble chatter regarding how much food Phelps eats and the herbal supplements he uses to stimulate his appetite. Disclaimer: no such herbal supplements were used in today’s workout.
  2. Gump might want to look into getting some new gloves, after he shared with us how he was picking up dead animals over the weekend during some highway clean up duties (thanks for volunteering to make our world a better place).
  3. Gump also walked us through the many alternatives to a gas powered lawn mower…we learned he is not a fan of the single arm rows…
  4. Great mumble chatter throughout today’s beat down, i think the slow pace and close proximity helped with that.
  5. Thanks for the opportunity to lead, as always it’s my pleasure!
Buffalo Bill


  1. Thanks for stepping up to lead @BuffaloBill, especially after @Gump digitally committed on Slack. I rarely get to a Monday Mettle.

    Great 2nd F today.

    Be your best this weekend, gentlemen.

    Iron Sharpens Iron

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