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F3 MeCa | July 19, 2019

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What Nice Weather We Are Having

  • QIC: Big Bird
  • The PAX: Dick Tracy, Dr. Lecter, Scooter, Exit 54, Practice, Big Bird, Clueless, Tar, Tar

8 Men came out in the best weather possible for a glorious morning beatdown.  It went something like this.

I don’t especially like circles so we did warm-ups during a mosey suicide.

1st  line 15 IST in cadence

2nd  line 20 mountain climbers in cadence

3rd line 10 OYO dive bombers merkins

4th line 20 slide straddle hops in cadence

5th line 10 Windmill in cadence

The Thang

mosey to first parking lot for Big Bird’s Mile

First corner  10 8 count body builder burpees

2nd corner Quadrafilla up the ridge 20 squats hold last one for 30 seconds

3rd corner around the clock curb merkins 5 each

4th corner 20 jump Lunges

People Mary

Leg Stretches

20 LBCs

15 Freddy Mercuries

20 Crunchy Frog

Again like Tuesday no complaints or grumbles.  We did have some positive comments on the weather, so goes  the title of the work out.


Harrisburg 5k Saturday.  Railyard will be moved to Town Center( 7am-745am)  at the same place Wednesday workouts are held.  Exit 54 has Q.

Help hide Easter Eggs at park 6:30am tomorrow after kettle bells



Big Bird


  1. Just wanted to post a comment that this was an excruciating and terrible workout. @BigBird claims no one complained about it last time, and thus it was fair game for a repeat.

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