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F3 MeCa | December 11, 2019

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Twas a beautiful morning in the gloom with a special guest appearance

  • When: 8/5/19
  • QIC: Nimbus
  • The PAX: Chum, Hornet (respect), Booyah, Silas (respect), Big Tuna (respect), Duece, Othello (respect), Nimbus

YHC was leading the way and was excited to see the thick fog roll in, so the brothers could embrace the suck together in the GLOOM.  We had a special guest appearance from Deuce (one of founding fathers of the MH AO, that has since moved to Granite Falls).  Nimbus was in his glory and geeking out explaining to Othello how fog forms regarding dew points, and how water vapor must have condensation nuclei to form water droplets (fog).

Disclaimer was given and we were off for a Capri lap

Circle up for warm up

SSH x 15 IC

Low Slow Squat x 15 IC

Windmill x 10 IC

Low Slow Merkin x 10 IC

The Thang – Mosey down to the bottom of the parking lot and back up, circle up for tabata sets b/c of course this is a Nimbus Q that must always contain some Tabata suffering.

#1 – Tabata

2 – Merkins

2 – Low slow squats

2 – Merkins

2 – Low slow squats

#2 – Tabata

2 – Russian Twists

2 – Plank Jacks

2 – Russian Twists

2 – Plank Jacks

Mosey to the track for 4 corners of fun

1st corner – hand release merkins

2nd corner – jump squats

3rd – WW2 situps

4th corner – Mountain Climbers

Lap 1 – 10 reps of each

Lap 2 – 15 reps of each

Lap 3 – 20 reps of each

Times up, mosey thru the fog and up the parking lot to the flag for some Mary


J-LO x 10 IC

Flutter Kicks x 20 IC

An Othello Exercise I can’t remember

Box Cutters x 10 IC

a Big Tuna Exercise that I can’t remember

Close it out with a COT

Nimbus Notes:

It was great to see Deuce come back to his old stomping grounds and take in some fun.  Can’t wait to have you back.

Hats off to the Respect PAX out there killing it this morning.

I hate that I am going to miss the POD run tomorrow, but I’m sure the PAX will be ok with that, since they will not have to run extra miles trying to find out where I might have disappeared to.  I will be running down at the beach for a few days, so I should be able to use the water/land concept to keep from getting lost.  Key word is should.

Thanks again for the opportunity to lead, great job by all, and I’m looking forward to getting back at it on Thursday.


  • On August 5, 2019


  1. Othello

    Great work brother! You are becoming a pro. Also, thanks or the “fog” lesson. Now when I say “my head is in a fog” I’ll know that it is caused by my pea-brain nuclei. Ha!

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