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F3 MeCa | July 19, 2019

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Can’t You Smell That Smell

  • When: 03/29/19
  • QIC: Sparky
  • The PAX: Grinder, Pony Boy, Soprano, Ty Webb, Filmore, Sparky

As YHC was running late this morning, the trusty old Toyota pickup was my chariot rather than running the long one block to the AO. Six men came out on this brisk spring morning to finish the week right. A brief disclaimer was give and we’re off into the gloom.


  • SSH x 15
  • IST x 15
  • Slow Squat x 15
  • Merkin x 10
  • Plank Jack x 20
  • WM x 15

The Thang

Mosey to the block yard, partner up, and grab a CB

Mosey to the middle parking area (close to the dumpster)

Partner 1 will start with first CB exercise (AMAP), Partner 2 runs to end of parking lot and does 2 burpees, return swap and continue through list with followed by run/burpees after each set.

  • Block Swings
  • Shoulder Press
  • Goblet Squats
  • Curls
  • Clean & Press
  • Skull Crushers
  • Block Merkin
  • Bent Over Row
  • Lunge with Block
  • Low Flutter with Block

About half way through the circuit the PAX noticed the strong stench of rotting garbage. The wind must have changed and the dumpster monsters were attacking us. We quickly finished the circuit and moved out. The blocks were returned and we headed to the driving range fence.

Complete 20 dips, 15 inclined merkins, and 10 WWIIs, repeato for 3 sets.

Mosey to Clubhouse entrance and quad up hill for Mary.


  • Reverse Crunch
  • W
  • Homer to Marge
  • Low Dolly

Mole Skin

  • If you’d like to drink beer and run around the woods at night, contact Barrister about Time Lapse coming up in May.
  • Spring is here so it’s time to come back out and get those beach bodies in shape. Let’s get our numbers back up now that Old Man Winter is in the rear view mirror.
  • Plenty of opportunities to lead a workout in April. Sign up to Q, today!
  • As always, it was great to lead this group. I hope everyone has a great weekend.


  • On March 29, 2019

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