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F3 MeCa | May 21, 2019

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The Milkman Cometh

  • When: 03/13/19
  • QIC: Oz
  • The PAX: Clueless, Teen Spirit, 2%, Oz

On a cold pre-dawn morning at the smartest workout of the week 4 HIMs showed up to see yhc first lead at this Harrisburg institution. ITOSK




Shoulder Rolls (forward and back)

Arm circles small to large (forward and back)

Arm stretch

Slow Squats (5-ish)

Cat and Cow

Fish Posture

The Thang

Mountain, Tall stretch, Mountain, Tall stretch, Fwd fold, Half fold, Lunge, Down dog, Plank, Right leg extended to one leg Down dog, Plank, Up dog, Down dog, Lunge, Extended side angle, Crescent, Warrior one, Warrior two, Peaceful warrior, Warrior two, Warrior one, Mountain.

Flapjack and repeat

Turn it over to Clueless for Eye of the Needle and Tree

COT w/ Roadies


  • Dawg House 3-Year Anniversary is this Friday.  Details here.
  • Wings of Eagles needs help with some projects this Saturday.  See @SS Minnow or @Wexler if you are able to help.
  • Orphanage Game Day is coming up on 3/23 from 12-4.  Check your email for the eVite from last week.
  • Time Laps is coming up on May 17-18.  They need three more runners, see @T-Bone if you can participate.
  • Operation Sweet Tooth 8K on 3/30 at 8am.  Get out and support our brother @Olive.


Welcome to @2% (2 Percent?) FNG no more. Thank you @Clueless for the strong finish and correcting my poor exercise naming skills. Great work guys, always a pleasure. Thanks for the push from the Q challenge to get me out to lead this, I’ll be back soon. Oz.

  • On March 13, 2019


  1. SoloCup

    In College we use to call “Roadies” the cans of Natural light we would steal out of Frat boys apartments.

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