Image Image Image Image Image Image Image Image Image Image

F3 MeCa | June 4, 2020

Scroll to top


One Comment

Visiting the Coves

  • When: 03/14/2019
  • QIC: Kojak
  • The PAX: Posh(R), Dr Lecter, Bull, Clueless, Solo Cup, UCB, 2%, Tartar, Practice(R), Exit 54, Teen Spirit, Sheepdog, T-Bone, Wexler, HKP(R)

With different things going on it seemed like it had been awhile since YHC had been to The Ridge so this morning was much anticipated.  After doing a little pre-workout surveillance the plan was finalized.  As the clock hit 0530 16 strong dudes circled up and were ready to get moving.  Here’s how things went…………..



SSH x 15

Cotton Pickers x 15

IST x 15

5 hand release Merkins OYO between each


(Trash pick up after warm-up in the area we were in.  Just tryin to do our part)



Use 2 of the 3 coves around the back of the school.  Do the following exercises at Cove #1 and then run to Cove #2 and do the following exercises.  Keep going until time called by YHC.

Cove #1:  20 dips and 10 burpee climbers

Cove #2:  20 step ups and 10 derkins


Head to the hill with a stop with LBC’s until the 6 arrives


Partner up:  Partner 1 quadraphelias up the hill and does 5 Bobby Hurley’s while partner 2 stays at the bottom and does the following exercises.  Partner 2 came back to the bottom and flapjack.  Teams did the combined number of exercises.

200 flutter kicks

100 CDD’s



Low dollys

Homer to Marge

Freddy Mercurys

Crunchy Frog(UCB)

Jane Fondas(Practice)



Count-off and Name-a-rama





–Time laps May 17th and 18th.  T-Bone is looking for 4 more runners so get with him.  If he doesn’t get more runners then he’ll open it up to other AO’s.

–Wings of Eagles Ranch March 16th.  More volunteers needed so get with Shooter if you can help out.

–Gameday at The Children’s Home on March 23rd.  An Evite was sent out by Flipphone so respond if you can make it out but if not donations are definitely needed.

–3 year Anniversary convergence tomorrow at The Dawghouse.

–Sweet Tooth 8K March 30th.



–Tclaps to the pre-runners and ruckers.

–Good to have UCB back in town while getting some schooling.  Good to see ya brother!!!

–Overheard that this was 2%’s third day in a row in his first week.  Everytime I saw him he was always moving.  Way to get at it!!!

–Props to HKP for rucking the workout.  There was quite a bit of cardio but dude never quit!!!

–Thanks to T-Bone for partnering up with me and pushing me to try to keep up with him.

–Pretty sneaky how Solo slipped to his car and came back with a box of wine.  Guess he knows a guy???


  • On March 14, 2019


  1. SoloCup

    Good to have you back home bud. The wine was from Uecker. He’s selling it to Food Lion if you like it.

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.