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F3 MeCa | May 14, 2021

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2 Minutes

  • When: 03/05/2019
  • QIC: Homie
  • The PAX: BD, Pvt Ryan, Indy, Tick, Strip, Firey Chick, Mighty, Nails, G-Master , Anvil, Mayweather, Goones, Phidip, Abogado, Ace, Spuds McKenzie

17!  A good number for a very chilly morning, but it was dry for a change and think all were thankful!

The thang:

Warm up:

  • High knees
  • Butt kickers
  • Karaoke
  • Cotton pickers
  • ISTs
  • SSHs

Mosey to chin up bars

2 minutes of alternate sets of pull ups and dry docks

Mosey a mile to top of hospital parking deck.

2 minutes of Burpees

Mosey another mile around mall

2 minutes of dips and low flutters

Mosey back to Parking deck for another 2 minutes of burpees

Mosey back to AO


  • Freddie Merks
  • LBCs
  • Dying Cockroach
  • Superman stretch


3.3 miles by my watch and enough burpees to make Grover proud.  17 is a great turnout, even with 3 stragglers showing up late…way to fight that fartsack boys!  Thanks to some of our Kannon brothers making it out, G-Master and Strip.  Good to have you.

Bunch of complaining with burpees as expected, until everyone found out my wife did this workout last week…then sounded like pride took over and folks got to work.

I’ll be sore today, which is a good measure of the beatdown effectiveness.  Hope everyone else is and takes pride in the effort.

Nice work today to all, enjoyed leading, especially with a motivated crew like this 17.

Prayers out to the folks in Alabama, Anita Johnson undergoing surgery, and Betsy Burchfield and her recovery.

Thanks boys, best morning always start with F3.

  • On March 5, 2019

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