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F3 MeCa | May 26, 2020

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Cherry Popped

  • When: 10/11/19
  • QIC: Overdraft
  • The PAX: Glock, Deep Dish, Ty Webb, Bull, Ambassador, Dirty Martini, Black Sheep, Greeter, Kool-Aid, Grinder, Overdraft

It was my inaugural Q (aside from the dry-run at 8:30PM last night). There was a theme of 4x or 20x  today as it marked my 4th consecutive week of workouts (20 days) after joining F3 on 09/16/19. Huge thanks to Black Sheep and Ambassador for bringing me out and the entire group of men that have welcomed me. Leasing a Q was harder than I thought, but 11 men joined in for what I promised to be a burpee-free Friday.


  • Mosey to Club (Butt-Kickers, Karaoke)
  • SSH x 20 IC
  • IST x 20 IC
  • WM x 20 IC
  • Plank Jacks x 20 IC
  • Mountain Climbers x 20 IC

The Thang

Mosey towards Central Park, stop at first street for 20 merkins, continue mosey to basketball court.

  • Line up at basketball court, 20 LBC, Dan Taylor across the court, 10 WWII – Repeat x 4… Surprisingly no one exclaimed “I can’t feel my legs”

Mosey to shelter.

  • 3 sets of 3 exercises OYO with a run to the street and back
  • Step-ups x 20 (10 each leg)
  • Decline merkins x 20
  • Snowboards x 20 (newly coined name, a mild squat with a 180 jump turn)

Indian run back to Mary with a crowd-pleasing jail break up the hill.


  • Daft Punk x 4
  • Low flutter x 20
  • Homer to Mart x 4
  • Boxcutter x 4
  • Recover, recover
Michael Green


  1. Ambassador

    Most of us procrastinated our first Q for months so high five to you Overdraft for stepping up!

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