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F3 MeCa | August 19, 2019

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Drago Part II

  • When: 03/08/19
  • QIC: Pox
  • The PAX: Wormburner, Manwich, Steel Cannon, Marie Calendar, Roomba, Pox

Six of RS’s finest set-out to go where no Pax had gone before; to channel their inner Rocky and concur Drago.  Early in the winter Drago made his appearance and the scene was much like the start of Rocky IV with no one able to stand toe to toe with the Russian heavyweight – read about it here.  But, after a season of intense winter training in the cold, the Pax proved it was up for the challenge with Manwich surving all the rounds and leading the Pax to victory.  After the disclaimer, it went down something like this:

Warm-up run around HT parking lot (butt kickers, high knees, karaoke)

COP Warm-o-rama (at BB&T): SSH, tempo merkins, windmills, seal jacks, cotton pickers, wide leg air squats, cosak squats + calf and quad stretches + 1 min paleo squat

M1: DRAGO, AMRAP for 15 Min

  • 150 jump ropes
  • 50 WWII Situps
  • 50 Slamballs
  • 50 Hand Release Merkins
  • 50 KB Thrusters (1pood)
  • 50 Russian Twists with KB (aka mason twists, aka American hammer)
  • 50 Russian KB Swings (1pood)
  • 150 Jump ropes

M2: None, but some cramping was experienced by Wormburner

M3: Partner shoulder/chest mobility, Partner sitting stretches (hamstrings/legs), individual lower back twist

Here’s the whiteboard: drago.jpeg


  • Manwich takes the fight and the heavyweight title belt as the first Stoner to beat Drago with 1 Round + rope completed
  • Most of the Pax pushed it hard at the end to beat scores from last time
  • Pax conclusion was that hand release merkins, no WWII, no thruster, no slam balls were the worst.  I like this one because one of these exercises always gets someone – for YHQ its the hand release merkins
  • Glad to see the gloom warming a bit, perhaps fair weather participants will begin to re-emerge from hibernation next week
  • On March 8, 2019

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