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F3 MeCa | June 3, 2020

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Rando Workout Mix

  • When: 10/12/2019
  • QIC: Solo Cup
  • The PAX: Flip Phone, Dick Tracy, Talladega, MetroDog, Solo Cup

5 men, of varying sizes and abilities, kept it together for a totally rando workout at the Railyard.  Here’s what we did to the best of my recollection.

Warm Up

Mosey over to the Flag pole

  • SSH x 15
  • Windmills x 15
  • IST x 15

The Thang

Partner Up in groups of 2. 

 Mosey up to the Library

  • P1: Starts running around the island
  • P2: 10 Burpees

Swap at each lap.

Repeato until @DT makes two lunge laps around the Island

Mosey to the Presbyterian Church

Tried Muscle Ups on the Shipping container.  Thought better of it after @Talladega did one set.

Deconstructed Burpees 1-5

Mosey down to the bottom of Harris Depot

  • @DT Quadraphillia up to the Sign
  • The remaining pax does 20 Merkins, 20 LBC, 20 Squats.  Sprint up to @DT and begin Quadraphillia

Mosey on back to the Church

Deconstructed Burpees 6-10

Mosey Back up to the Cars for Mary



  • LBC x 15
  • Squirm x 15
  • Dr. W’s x 10 (Metrodog)
  • Jane Fondas x 10
  • Crunchy Frogs x 15



  • Didn’t have enough to show for what I had originally planned, but this worked out too.
  • TClaps to the Prerunners, runners, and ruckers today.


  1. SoloCup

    Thanks to those who showed and supported me today

  2. FlipPhone

    Good one @Solocup. Doesn’t need to be fancy to be effective.

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