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F3 MeCa | April 20, 2021

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Seventeen Got The Memo

  • When: 11/17/20
  • QIC: SS Minnow
  • The PAX: Clueless, Punchout, Bird Cage, Banjo Boy, High Rise, Gamma, Wexler, Chitlin, D-Day, Tumbler, Dr. Lecter, Deadhead, Solo Cup, Tar Tar, Practice, Big Bird

Seventeen men got the seventeen syllable memo and heeded the call for some vigorous core and upper body action in the cool crisp gloom.


Mosey, with high-knees and butt-kickers, to the end of parking lot by the school

  • Side straddle hop
  • Windmill
  • Imperial storm troopers
  • Air squats
  • Burpees

The Thang

Main action took place at three pain stations:

  1. School entrance portico,
  2. Baseball/Softball field,
  3. Picnic tables behind school.

We did varying numbers of reps (some in cadence, some OYO) from the following list of exercises at each pain station, starting at the entrance portico, then moseying to the next pain station.

  1. Glute bridge
  2. WW II situps
  3. Decline merkins
  4. Superman pulses
  5. Burpees
  6. LBC
  7. Windshield wiper
  8. Leg lifts
  9. Mason twist
  10. Dips
  11. Elbow plank with alternating knee to elbow
  12. High knees

Mosey back to cars


  • LBC until the clock struck 6:15am (35 reps)


17 strong this morning…….great effort men! Workout weather doesn’t get any better than this.

It really is an honor to lead this qroup. Thanks for the opportunity.

Shout-out to the Harrisburg Pax who organized last weekend’s Millennial Ruck Race. It was a big success and raised over $1200 for CVAN (Cabarrus Victims Assistance Network)

The Mount Afton Challenge is another excellent upcoming opportunity to help a fellow MeCa Pax, Tugboat Willie, and also test your endurance. Read about it and register for it here:

3rd Annual Gremlin event at the UNCC campus is coming at the end of January.

“Well done is better than well said” – Benjamin Franklin

SS Minnow

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