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F3 MeCa | April 20, 2021

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4 Corner Washboard

  • When: 10-21-20
  • QIC: Gunny
  • The PAX: SirTopem, The Squid, Rawhide, Mixed Nutz, Cupid, The Burg, Risky Buisness

7 PAX  walked out into the gloom to join the QIC on a slightly humid warm October morn. Washboard was the name and core workout was the game.


PAX moseyed to City Hall for Warmaroma

SSH X 20 IC –

IST X 15 IC –

BSN’s X 10 IC –

Arm Circles


PAX Moseyed to the “Parking Lot Of Pain” for 4 corners of ab and core beatdown to work on those washboard stomachs. This is how it happened.

PAX would run around the exterior of the parking lot. At each corner the PAX would complete an ab exercise and 2 burpees. The first two rounds were 20 count, then we descended by 5’s to 5 and back to 20. The exercises were as follows:

Corner 1: Hello Dolly’s – IC

Corner 2: LBC’s – IC

Corner 3: KGB’s (Russian Twist, American Hammer, or whatever you would like to call them) – IC

Corner 4: Kore Killers – single count


If we haven’t done enough core, we finished with a little Plank medially to close us out.


Prayers lifted for Bruckman Family, a family member of Rawhide, our nation and elections.

Announcements: None


YHC was glad to see a good group out this morning. The last couple of days we had really beat up or legs and shoulders with running and coupon workouts. We haven’t had a good ab day in a while so the Q thought this was perfect morning to work on those washboard abs. SirTopem is a beast, he started off with a 3 mile pre-run and pretty much lapped everyone in the parking lot. It was good to see Mixed Nutz out there, it sounds like work had been throwing him it’s on beatdown lately. Risky continues to build up that 20 year old body and mind, I don’t know why he hangs out with us old men, but I’m glad he does. It is great to sweat with you brothers through beatdowns on the pavement and great coffee talk afterwards. Shout out to our local coffee spot for opening up just for us in the early gloom! I won’t mention the name of the bookstore/coffee shop located on Main Street we frequent because I wouldn’t want to get them in a jam if we aren’t suppose to be in there. I will say they make great EDITION’s to the community.

As always it is an honor to lead.



  • On October 22, 2020

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