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F3 MeCa | December 11, 2019

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Stay Gold, Ponyboy

  • When: 8/12/19
  • QIC: Dutch Boy
  • The PAX: Avalance, Sand Bag, Ambassador, FNG Mike, Juice, Warwick, Retread, Black Sheep, PonyBoy, Buffalo Bill, Hugo, Dutch Boy

As YHC rolled into the Sports Club parking lot at the bright hour of 5:21, I was only partially surprised to the see the silhouette of a certain 2003 Toyota 4Runner, known in the gloom to be the vehicle of Highlands’ one-and-only @juice.

However, there were four occupants, not the normal three. Could an FNG be in our midst for some Mettle this morning? The answer would turn out to be yes.

As YHC began his set-up for the beatdown to come, more men of Highlands began to filter in, until there was a nice, even dirty-dozen of us to start the week off the right way.

A disclaimer was given, absolving F3, Highland Creek, YHC, and (smartly it would turn out) Ponyboy. Though at the time we just wanted to make sure he was paying attention.

We then moseyed to the roundabout and back for…

Warmarama (IC)

  • SSH x15
  • Cotton Pickers (x15)
  • IST (x15)
  • Low, slow squats (x10)
  • Windmill (x12)

We then partnered up and wandered over to YHC’s car-leaning Weinke, to gear up for…

The Thang

There were 8 stations listed, though one was immediately discarded. They were (in some order):

  • Curls
  • Goblet Squats
  • Upright Row
  • Skull Crushers
  • KB Swings
  • Overhead Press
  • Manmakers

One partner would stay and do the station exercise (AMRAP) while the other would run to the handicap spots and perform various exercises, including LBCs, Freddie Mercurys, Mountain Climbers, and SSH.

We went through until each team had done each station once. Once we returned to our original start point, we moseyed around the roundabout again before reconvening. This time, everyone got a KB, save for the rotating counter who carried @ambassador’s 2 dumbells to the handicap spots and back via farmer’s carry.

The rest of us did (AMRAP) a multitude of exercises, including (but not limited to)

  • Curls
  • Skull Crushers
  • Standing Row
  • Overhead press
  • KB Swings
  • Goblet Squats

At this point, YHC seemed to be fading on KB exercises, and that’s when vice-Q @ponyboy stepped in and added his own recommendations, including:

  • Lawnmowers
  • Bent-over rows
  • Chest Press
  • Single-arm press

After everyone had been the counter once, we moseyed down the stairs, where the task was to go back up touching both feet to each stair along the way. Everyone did 5 squats at each landing. Those at the bottom, and then the top planked while waiting (another @ponyboy recommendation)

We moseyed back for an abbreviated…

Mary (IC)

  • Todd Beamers (formerly box cutters) x15




  • Welcome to FNG Mike, who was the fourth occupant of the aforementioned clown car. Hope to see you in the gloom again soon
  • Big thanks to @ponyboy for his help today. While it may seem YHC was unprepared, I was honestly prepared for a smaller group. The great turnout through off my planned routine a bit, but we modified as needed.
  • I like the idea of vice-Q. We could do it Ryder Cup style, complete with headsets and golf carts. Let’s workshop this.
  • Note to self: Keep a marker in the car for the large-scale Weinke. The ballpoint didn’t cut it.
  • Thanks to @ambassador for the note about changing the name of Box Cutters to Todd Beamers. For those unfamiliar, Todd Beamer was a passenger on Sept. 11’s Flight 93. He helped lead a passenger revolt against the hijackers, resulting in the plane crashing in PA instead of striking another target in DC.
  • Don’t miss tomorrow’s Boot Camp at Highland Creek Elementary, as we wish a happy 1 Year Painiversary to our very own @poutine, resident French-Canadian, owner of trailer tires, and 1st F Master Q. YHC is travelling and will miss it, so félicitations @poutine.
Dutch Boy

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