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F3 MeCa | September 21, 2019

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Flying Solo

  • When: 05/20/19
  • QIC: Sparky
  • The PAX: Sparky

As a dedicated Q and to keep the crowds happy, YHC sat down last night and spent some time planning out this morning’s beat down. Unlike most Monday mornings, I only hit the snooze twice and popped out of the fart sack right on time. I arrived at mettle with time to spare for some stretching and pre-workout warm-up. So 5:25 rolls around, no pax, not to worry surely everyone will roll in by 5:30. It’s start time and still no pax. It looks like it will just be me today! No disclaimer was necessary. Things started with a couple of warm-up laps.


Ran 6 laps (around playground, basketball courts, gym, etc)

The Thang

Mosey to playground

  • Pull-ups x 10
  • Squat Thrusters x 20
  • Calf Raises x 30
  • Repeato for 3 sets

Mosey to picnic shelter

  • Decline Merkins x 10
  • Bent-over Rows x 20
  • Curls x 30
  • Repeato for 3 sets

Mosey to stairs (beside gym)

  • Man Makers x 5
  • Run to top of stairs for 10 Diamond Merkins/return
  • Sumo Squats x 10
  • Run to top of stairs for 10 Wide Merkins/return
  • 15 Skull Crushers x 15
  • Run to top of stairs for 10 Hand Release Merkins/return
  • Shoulder Press x 20
  • Run to top of stairs for 10 Chuck Norris Merkins/return
  • Repeato for 2 sets



  • LBCs
  • Low Flutter
  • Low Dolly
  • W

Mole Skin

  • Congrats to all of those that completed Time Lapse this past weekend. Great Job!
  • Hopefully Mettle will be back on track next week, it was rather lonely this morning.
  • Have a great week!




  1. Alcatraz

    Way to represent! #SparkyStrong

  2. Backblast should have just said “Shown to known” and nothing else.

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