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F3 MeCa | April 18, 2021

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#WoW is still undisputed!

  • When: 7/17/20
  • QIC: Wexler
  • The PAX: Espresso, Pancake, Practice, Bear Claw, Bird Cage, Solo Cup, SS Minnow, Clueless, Sheep Dog, Exit 54, Wexler


Alright gather around, please take a seat

let me tell you a tale of a phenomenal feat

It started out simple with a search for a Q

Kojak was lost, didn’t know what to do

whole week was empty, someone had to step up

could it be Gamma or maybe…… Solocup?


Both were out of town, not able to do this

He reached out again, said what about @Clueless?

The reply was a head shake, ‘sorry that’s a no”

Im a little busy chasing my boy Espresso

Maybe we ask FlipPhone with that ole recycle bin….

Oh wait! …..there’s another! he thought with a grin


Someone mysterious…rugged…epic like Stone Henge

Maybe I could even get him to do his #WoW Challenge

Thats the answer he thought, both tough and complex

What this AO really needs is a whole week of Wex!


That’s when I got the call, asking me for the favor

We need you Wexler, could you be our savior?

I replied, I got you fam, let me take it away!

I’ll even start the challenge this upcoming Saturday


The Humidity was tough, multiple shirts got wetter

I brought out my chalk, but was told to do better

Monday was brutal, not a workout for Wimps

We ran around as eye candy, doing some BLIMPS


Togetherness was the theme as we took on Day 3

We worked in groups, with thoughts of accountability

The boys looked a little tired, like they needed a spark

So we all got down for merkins to the beat of Baby Shark


Wednesday was Hills, lots of attempts at the Throne

But Flip kept the title, spoiling the return of T Bone!

That one is tough, brutal, always a doozie

Still not sure exactly what they did to scare Koozie


Thursday was music based, it was hard like no other

I’m still having nightmares about the Funk Soul Brother

With only one day left, we were starting to thrive

Exciting part was…. there were two Pax alive!


Could they actually do it, be the first two anointed….

nope, not a chance, they sadly …..disappointed…

They missed the last day,  MC Hammer made ’em sore

Or maybe they took the “rest” advice from Exit 54


Regardless the reason,  only so much they could take

The hardest part was watching the tears fall from Pancake…

We know its hard to understand, you want to scream and yell

But we have a lot of work to do, so pick up your kettle bell

As I laid out the final plan, carefully explained all the steps

Solocup said ‘ya know it ain’t so bad if you do half the reps’


The rest of the Pax finished strong, the challenge completing

Pancake called out his brother, Yo Ethan you Cheating!

And what about the pax that came so close to fame?

The story gets dark here as they were filled up with shame

Pocahantas’ family kicked him out, even bought him a plane ticket

Flipphone got demoted, he now works selling phones  for Cricket



And as this all comes to an end, sadly so does my Iron Q

I had a lot of fun,  and I would like to thank all of you

Its an honor to lead, together we can’t be stopped

Now go enjoy your weekend, Wexler out!  “Mic Dropped…’


Warm up:

  • SSH x 20
  • IST x 15
  • Windmill x 10
  • 5 Yurpees OYO
  • 20 180 Squats OYO

The Thang:

6 Minute AMRAP

  • 2 Thrusters
  • 2 Outhouse Curls
  • Repeato adding 2 reps per round for 6 minutes

Run down to the tennis courts and back

6 Minute EMOM

  • 1st minute – 12 Burpees
  • 2nd Minute – High Rows for the minute
  • Repeato for 6 minutes

Run down to the pond and back

6 Minute AMRAP

  • 2 Skull Crushers
  • 2 Chest Press
  • Repeato adding on 2 reps per round for 6 minutes

Run down to the pond and back

Leg Burners (only if you do the reps)

Start with 12 reps of:

  • Deadlifts
  • Lunges
  • Sumo Squat
  • Swings
  • Goblet Squat
  • Repeato without rest going down by 2’s each round



  • W x 15
  • Freddy Mercury’s x 20
  • 1 Minute Plank



  • September 19th will be the Fall Event and it will be to raise money for the Keep Hope Alive Foundation.   Details coming together now but its going to be a blast!  All Fitness levels encouraged!  Details for the foundation can be found here
  • Fall Healthy Eating Challenge is starting up on August 2nd.  Sign up to improve your diet or to help support others!
  • Dick Tracy’s Driveway Party this Saturday July 18th.  Apparently ‘someone’  may be bringing a special surprise ‘borrowed’ from an evidence locker.  #showtoknow  Reach out to @Dicktracy for more details
  • Huge shoutout to the pre runners @Espresso, @Pancake, @Clueless, @Sheepdog, and @Birdcage.



Thank you to everyone who came out for the #WoW Challenge!  The Challenge is still undisputed as no one could finish the entire week and the $10,000 cash prize was sadly left uncollected.   I honestly thought there was going to be two ‘Survivors’ this year with @Pocohantas and @Flipphone making it through the entire week up until the last day.  Apparently the allure of the sweet siren call from East Coast Wings was too much for Flip to ignore with the HEC around the corner.  After calling out for his patch, @Pocohantas got cold feet and begged @Evite to come running with him this morning so he could escape.  Its a tale as old as time…their eyes got too big…they flew too close to the sun….

The worst part of it all was witnessing @Clueless give them his famous ‘Thumbs Down’ as they hung their heads in shame meandering in for an undeserved Coffeteria…..

Huge Honorable mentions to @Birdcage and @Exit54 for making it out for 5 of the 6 days.

I highly recommend to everyone to try and take on the Iron Q.  It is just as much of a mental workout as it is a physical one.  Its also a great opportunity to give back to the group and to really structure it exactly how you would like it.  “Be the change you want to see in the world…”

I hope you had fun as well as a good beatdown.  I for one am exhausted…


Thank you for supporting me, encouraging me, and allowing me the opportunity to lead!



Today’s Quote of the Day:  “The wise man in the storm prays to God, not for safety from danger, but deliverance from fear” – Ralph Waldo Emerson



  1. SheepDog

    That opening to today’s backblast is worthy of a Doctor Seuss book. That’s the highest praise I think I can possibly give. Maybe it would be titled Welxer Writes a Wrhyme? Anyway, I only attended two of your WoW days but both were exemplary. Best non-country-@Clueless music for F3 workouts I’ve experienced. Seriously, thanks for your efforts and example. Makes me want to contribute more to the cause. Now go fix the Announcements and add me to the prerunners!

    • Thank you! My apologies! consider it updated!

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