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F3 MeCa | June 12, 2021

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Music Medley O Pain

  • When: 03/05/2020
  • QIC: Hot Wheels
  • The PAX: Blind Date, Sizzlean, Hammer, Poutine, Hot Wheels

Big thanks and shout out to Sizzlean for allowing me to take his Q to today simply to get a bonus Passport stamp and Q at the infamous Comanche.  5 PAX participated in a musical medley of pain stations through out the AO.  A Pre Work Out Parental Advisory Warning was launched last night to cover F3 from potential damages.  I mean really it’s just a love song……

Warm o Rama

20SSH, 10MC/10WM, 20IST, 20MC, 10 Low Slow Mercins, & arm rotation to loosen up .

The Thang

Mosey over to the school entry way to get this party started.  AC/DC Thunderstruck, Boxer Bounce in Place with a Burpee every time you here the word Thunder

Mosey over to the roadway by the playground, set a distance of about 30 yards to move back and fourth for this next 80’s hit, TubThumper’s Chumbawamba – Lung Walk through the chorus and Bear Crawl through  ” I get knocked down”,  repeato.

Mosey to the official Comanche dip nation arena and grab some Dip wall ( or Bench ) for, Imagine Dragons – Thunder, Hold in the Dip position, do a dip every time your here the word Thunder. ( including the midget voice yelling Thunder )

Mosey around to the side of the school under a lighted awning for Moby’s, Flower; From the Plank position, Bring Sally Dawn, then Bring Sally up.

Mosey down to the dry river bed along the pathway and grab a rox, The Police – Roxanne  Hold rox over head and every time your here “Roxanne” shoulder press the rock.

Mosey back up to the main lot for a sweet love song, Eminem and Rhianna – Love the Way you Lie, During Rhianna’s chorus hold down Squat position, during Eminem’s Rap ( poetry readings ) do Squats – Repeato ( Rated R, Parental guidance is suggested – Language )

Cha Cha Slide, like at any wedding, birthday or funeral you’ve ever been to, from a plank position, do the Cha Cha Slide as shown below.

The Finisher……….Queen – Bicycle, Freddy Mercury’s during the words Bicycle, hold V ( Back up and Legs Up ) during chorus.

Thanks to the PAX for entertaining my musical journey through the pain, like sweet and sour, Icy / Hot, it was fun that sucked for 45 minutes…..


Time Lapse coming at the end of April, Hammer and Sizzlean needs 3 more victims to join their team.

Spartan Sprint coming up April 4 & 5

Prayer Requests;

Poutines Dad Richard having Cancer surgery nears his left eye.

The End.



  1. HotWheels

    Do Ya’ll read these BB’s?

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