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F3 MeCa | May 22, 2019

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The Old School

  • When: 03/11/19
  • QIC: Escalade
  • The PAX: Banjo Boy, Stay Puff, Sheep Dog, Gamma, Turbine, Re Run, Spaldinie, SS Minnow, Flip Phone, Escalade

Ten men gathered in the early morning gloom at White Lightning today for a little bit of a blast from the past.

Warm Up:

  • Stoli skip to the middle of the lot.
  • 15 SSH
  • 15 Imp Storm Troopers
  • 10 Windmills
  • 15 Merkins
  • 15 Mtn. Climbers

The Thing:

  • Indian Run to top of hill with 1 merkin off the back.
  • Carolina Choo Choo 2 X’s at top of hill.
  • Indian Run to middle of lot with 1 merkin off the back.

Line up at light pole for a flat ladder

  • 10 Burpees at starting point, 1 Monkey Humper at the other end.
  • Rinse and repeat until count switched to 1 Burpee and 10 Monkey Humpers

Fellowship mosey to the circle at entrance:

  • 10 Step up’s each leg oyo
  • In cadence for the following:
  • 10 Incline Merkins
  • 10 Dips
  • 10 Decline Merkins

Fellowship mosey to the building in parking lot.

  • Peoples chair on wall with 20 air press in cadence
  • BTW
  • 15 Donkey Kick in cadence

One last ladder

  • 10 Toyota’s at starting point, 2 Squats on the other end.
  • Rinse and repeat counting by 2’s until 2 Toyota’s and 10 Squats


  • 15 Low Flutter
  • 15 Squirm
  • 15 W
  • 15 Freddie Mercury
  • 1 min plank

The Moleskin:

  1. T-claps for our brother from the beach, Stay Puff for posting today.    Safe travels with the family. It was great having you join us today.
  2. T-claps to the guys doing the pre-workout ruck. Probably will miss someone but it looked like Spaldinie, Gamma, and Flip Phone.
  3. Great effort by everyone today.   Tried to dust off some older exercises, for some they may be new to you.
  4. It’s been awhile since I’ve lead a workout and this was way overdue.  Always an honor to lead the group.  Thanks for posting.


  • Escalade




  1. escalade

    Great job today guys. “No complaints just honest feedback.” best comment of the day.

  2. FlipPhone

    Great lead @Escalade. Glad to see some Toyota’s in the mix this morning.

    Looking forward to some Smurf Jacks and “sniper runs” (is that the official name?) in the future.

    Great to meet you @StayPuff.

  3. SheepDog

    Good work out. Thanks for taking point @Escalade.
    Nice to meet @StayPuff. Enjoy the time at GWL with the fam.

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