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F3 MeCa | May 21, 2019

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A menagerie of a beatdown

  • When: 03/12/2019
  • QIC: Dr. Lecter
  • The PAX: Posh, Sheepdog, Bull, Banjo Boy, TBone, TarTar, Clueless, Big Bird, Wexler, Dick Tracy, Practice, SS Minnow, UCB, FNG Jason, Flip Phone, Dr. Lecter

YHC threw some stuff together for this morning’s beatdown; no real theme, just a collection of some stuff I like and some things we hadn’t done before. We ended with 16 in the COT but there were only 10 or so for the disclaimer. The rest just appeared out of the gloom at various points along the way. Here’s how it went.


SSH x15

IST x15

Windmill x10

Mountain Climbers x15

The Thang

Mosey to the side of the school

Balls to the wall until failure

Run to the other end of the field and back

People’s chair until everyone gets back

Remain in people’s chair with arm pulses x 20 IC

Donkey kicks x15 OYO

Run to other end of the field and back

People’s chair until everyone gets back

London Bridge x15 IC

Mosey to the concession stand

Dips x15

Step ups x10 each leg

Decline Merkins x10

Repeato 3 times

Mosey to parking lot

Count off by 2’s for the leg wrecker

2’s Lt. Dan across two lanes of parking spaces while 1’s Al Gore

1’s Lt Dan to the 2’s while the 2’s Al Gore

Repeat back to the first line

Mosey to portico

Roxanne  – While in plank position, do a Merkin every time Sting sings Roxanne and do a Plank Jack every time he sings red light

Mosey back to parking lot


Freddie Mercury x 15

LBC x 20

Squirm x20

2 minute Elbow plank + JLo courtesy of Flip Phone



  • Orphanage game day is confirmed for Saturday, March 23rd from 12-4.  Evite is went out last week.
  • 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!
  • Wings of Eagles workday coming up on March 16th.  Wexler has the details.
  • Operation Sweet Tooth 8k coming up on Saturday March 30th at 8 AM in Huntersville.


  • Thanks everyone for coming out this morning. It was good to have FNG Jason out with UCB.
  • It’s always an honor to lead a great group of HIM.
  • The leg wrecker is no joke. Strong work everyone.




  1. DrLecter

    Great group this morning. It was an honor to lead.

  2. FlipPhone

    Great lead @DrLecter. That leg routine was killer.

    Looking forward to your next one.

    Thanks for bringing something new.

  3. Clueless

    Solid lead @Lecter!

    Quote of the day (@BanjoBoy) upon @SSMinnow’s arrival: “Well lookie there… we were just getting ready to put a silver alert out for you”

  4. SheepDog

    @DrLecter – Good mix up of arm to leg back to arm back to leg with running in between with abs at the end.
    Little surprised to not hear more baseball chatter from you. It is almost Spring training.
    Guess all the focus is on the new 4 wheel family mobile. #JEALOUS

    • SheepDog

      Oh… and that was the best rendition of Roxanne since Eddie Murphy’s in 48 hours

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