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F3 MeCa | May 22, 2019

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F.A.S.T. Times at Hickory Ridge High

  • When: 3/7/2019
  • QIC: Solo Cup
  • The PAX: Sheep Dog, Hong Kong Phooey, Banjo Boy, Practice, Dr Lecter, Dick Tracy, Posh, Wexler, Bear Claw, Big Bird, Scooter, Escalade, Solo Cup,

13 men braved the bitter Gloom to celebrate National Treasure, Luke Perry, who earlier this week died at the age of 52 due to a Stroke.  It’s just another example of a young talent gone too soon. #StrokesArentJustForOldFolks

Warm Up

Mosey around the parking lot, do some snakes (Side to Side, Forward and Backward)

Circle Up:

  • SSH x 15
  • Windmills x 15
  • IST x 15
The Thang

Partner Up:

  • P1 Runs down and back the middle section of the Parking lot
  • P2 Does the exercise
  • Flap Jack until all reps are achieved as a team.
  • 90 Squats
  • 210 LBC
  • Plank up


  • 90 In/Outs
  • 210 SSH
  • Plank up


  • 90 Hand Release Merkins
  • 210 Reverse Crunches
  • Plank up


  • 90 In/Outs
  • 210 SSH
  • Plank up
  • LBC x 15
  • Squirm x 15
  • Reverse Crunch x 15
  • Crunch Frog x 15
  • QSource Grinder this Saturday at Rocky River Coffee.  Come and learn something and make yourself better.
  • Orphanage game day is confirmed for Saturday, March 23rd from 12-4.  Evite is went out Tuesday
  • Time Laps is coming May 17-18.  Talk to T-bone. We have about 8 HC’d already.  Don’t miss your spot!  This will be a fantastic time, guaranteed!
  • Not much to say I wasn’t at 100% due to a lingering Cold, but got the job done.
  • Great to see so many guys put in the work on a a bitter cold day.  thanks for not leaving me out there by myself.
Stroke Awareness

Strokes are a major health risk and, as we see from Luke Perry, they aren’t just happening to  “Old People.”

According to the CDC:

  • Stroke kills about 140,000 Americans each year—that’s 1 out of every 20 deaths.
  • Someone in the United States has a stroke every 40 seconds. Every 4 minutes, someone dies of stroke.
  • Every year, more than 795,000 people in the United States have a stroke. About 610,000 of these are first or new strokes.
  • About 185,00 strokes—nearly 1 of 4—are in people who have had a previous stroke.
  • About 87% of all strokes are ischemic strokes, in which blood flow to the brain is blocked.
  • Stroke costs the United States an estimated $34 billion each year. This total includes the cost of health care services, medicines to treat stroke, and missed days of work.
  • Stroke is a leading cause of serious long-term disability. Stroke reduces mobility in more than half of stroke survivors age 65 and over.

Use the letters in “F.A.S.T.” to spot stroke signs and know when to call 9-1-1.

  • Face Drooping: Does one side of the face droop or is it numb? Ask the person to smile. Is the person’s smile uneven or lopsided?
  • Arm Weakness: Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
  • Speech: Is speech slurred? Is the person unable to speak or hard to understand? Ask the person to repeat a simple sentence.
  • Time to Call 9-1-1: If the person shows any of these symptoms, even if the symptoms go away, call 9-1-1 and get them to the hospital immediately.

Additional Symptoms of Stroke

If someone shows any of these symptoms, call 9-1-1 or emergency medical services immediately.

  • Sudden NUMBNESS or weakness of face, arm, or leg, especially on one side of the body
  • Sudden CONFUSION, trouble speaking or understanding speech
  • Sudden TROUBLE SEEING in one or both eyes
  • Sudden TROUBLE WALKING, dizziness, loss of balance or coordination
  • Sudden SEVERE HEADACHE with no known cause

Keep Pushing



  1. SoloCup

    Thanks for the opportunity to lead

  2. Practice

    Even at less than 100% you still know how to bring the pain. Thanks for the reminder to listen to our bodies. It can be life saving.

  3. Great beatdown and even better message! By the way, do you like it or not like it when people show up late? I wasn’t clear on that part…

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