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F3 MeCa | April 18, 2021

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Awareness is Power!

  • When: 10/6/20
  • QIC: Wexler
  • The PAX: T Bone, Clueless, Solocup, Hong Kong Phooey, Gamma, Tumbler, Bear Claw, Nacho Libre, Banjo Boy, Big Bird, D Day, Dr. Lecter, High Rise, Bird Cage, Papa John, Practice, Exit 54, Pocahontas, Chitlin, Wexler

20 men came out early for the new time, which is actually the old time, to put in the work and to help raise awareness for Breast Cancer!


Warm Up

Mosey to the far parking lot
SSH x20
Windmills x10
IST x15
1 Burpee/8 Squats X 12 (representing 1 out of every 8 women who are diagnosed with Breast Cancer, 12%)

Mosey to the Hill

The Thang:

Time Laps

Partner up. P1 does two of the exercise, P2 does 2, P1 – 4, P2 – 4, continue counting up by 2s for 4 minutes.  In between exercises Run to the next corner of the Parking lot

  • Merkins
  • Squats
  • WW2 Situps
  • Carolina Dry Docks
  • 20 SSHs OYO
  • Static Lunges
  • All out spring down the Parking lot
  • 20 Squats OYO
  • V Ups
  • All out sprint down the parking lot
  • 20 Squats OYO
  • All out sprint down the parking lot
  • 20 Squats OYO

Mosey back for COT



  • The Millennium Race is coming!  November 14th from 6am to 11am.  Spots are filling up fast!  I believe we are holding them for Harrisburg Pax at the moment but will open it up to everyone after this week so sign up  here today!  The race will support the  amazing organization, CVAN (Cabarrus Victims Assistance Network, check them out here)


Thank you all for coming out for my mini Breast Cancer Awareness beatdown!  This disease affects so many of those close to us and the community is one of the most courageous and supportive I have ever seen!  It has been a complete honor to be able to be a part of the Komen Race the last few years with #SpeedforNeed and @Exit54 and see the amazing compassion and strength these “Thrivers” have!  While there have been great strides in medicine and survival rates, the biggest key to it all is early detection.  

The statistics I mentioned today can be found here.  For more information, please check out the CDC – Breast Cancer Information as well as the American Breast Cancer Foundation


Strong work by all on this morning!  Especially on the sprints where there was a lot of deceptive speed being put on full display there with @Pocahontas and @Hongkongphooey leading the way.  Huge props to @Exit54 who I think planked during the rest period of Merkins!  Great to have @Tbone back out as well as an appearance by @BanjoBoy. @Solocup is just a different, much happier, person when you are around

While I could mention something about everyone, I really want to take a moment to call out @HighRise.  We all heard how he just dropped 45 lbs and have noticed how consistent he has been since he first started coming but this was the first time I had partnered up with him.   He didn’t miss or even slack on a rep and didn’t hesitate to jump back in when I was done with my reps.  There was no dragging his feet to get in extra rest.  He came to work out and it was inspiring to see all the effort he was putting in.  You are a beast!  Keep up the good work!

Coffeteria just never disappoints.  So many enthralling topics ranging from ‘being handy,’ The double tap, pudding, zoom confessions, Solocup’s Ladder holding service, bathroom ratings (of course), Frisbee’s on the roof, trouble with paper towels, Birdcage lettering as a college athlete and the fact that ‘you always land….”  #showtoknow

Thanks to all for pushing me, inspiring me, and allowing me to lead!

Quote of the Day:

“Courage doesn’t always roar.  Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.”  – Mary Anne Radmacher


  • On October 6, 2020

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