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F3 MeCa | September 23, 2019

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Shaken Things Up A Bit

  • When: 5/18/2019
  • QIC: SoloCup
  • The PAX: Exit54, Teen Spirit, Tumbler, Uecker, Talladega, Starsky, Hootie, Solo Cup

8 men stepped into the muggy gloom to see what YHC had to offer.  It went a little like this:

Warm Up
  • Mountain Climbers x 15
  • 30 sec Jog in place, 30 Sec High knee, 30 sec Jog in place
  • 10 Burpees
The Thang

Mosey to the Library Circle

  • 1 Min SSH
  • 1 Min Merkin
  • 1 Min Mt Climbers
  • 1 Min Squats
  • 1 Min Burpees

Repeato x 3

Mosey to the Soccer Field, Trilevel Hill

  • At the Bottom, 1 Squat
  • Up the Middle Section, 1 In/Out
  • Up to the Top, 1 Merkin
  • Back Down to the Middle Section, 1 In/Out
  • Back to the Bottom, 1 Jump Squat

Repeato up to 5

Pivot to the Hill

  • Quadraphilla 5 Min

Mosey to the Pond

Circle Up

Lt Dan’s

1 Squat, 1 Forward Lunge (each side), 1 Backward Lunge (each side)

Repeato up to 5

Sprint up Heart Rate Hill

  • 10 Step Ups (each leg)
  • 20 Incline Merkins
  • 20 Dips


  • LBC x 15
  • Squirm x 15
  • Pretzel Crunches (l/r) x 15
  • Crunchy Frogs x 15
  • Tons of #NoQuit (for the most part) out there this morning.  Thanks for playing along
  • Remember when @Hootie just ran and didn’t come to workouts?  #GoodTimes
  • #Kotters to @Tumler
  • YHC is still getting over a chest cold.  #QuitMenthols8YearsAgo
  • KingTiger coming up (Exit 54 has a discount code)
  • Work Days coming up for The Porch and Orphanage.  Details will be provided soon
  • Prayers for the Time Laps guys.

Keep Pushing



  1. SoloCup

    thanks for the opportunity to lead

  2. Lots of #NoQuit from the Q today as well. @SoloCup had that “last half hour of the Gremlin” look on his face this morning.

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