Image Image Image Image Image Image Image Image Image Image

F3 MeCa | June 11, 2021

Scroll to top


No Comments


  • When: 11/20/20
  • The PAX: Kojak, Greeter, Grinder, Soprano, Dodger, Sparky, Greek

In the cool, crisp gloom of a Friday morning, 6 chilly HIMs from Skywalker and 1 mystery passporter from Harrisburg huddled in the golf club parking lot.  When YHC realized it was his Q, “Disclaimer” was said and the PAX took off…although some took off faster than others (looking at you Kojak).  Grinder was late as usual and so was Soprano who could be heard accelerating his V8 from a few miles away.  As the rest of Skywalker struggled to keep up, Kojak breezed through the workout that went something like this…


  • Mosey (High Knee, Butt Kickers, Karaoke) behind the Club House to hide from the late PAX
  • 45 Side Straddle Hops
  • 15 Windmills
  • 10 Low Slow Squats
  • 15 Toy Soldiers
  • 15 Low Slow Squats
  • 15 Mountain Climbers
  • 15 Plank Jacks
  • 10 Side Straddle Hops

The Thang

  • Mosey to Cart garage for 3x Luigi Specials (5 Donkey Kicks + Bear Crawl + 5 Dirty Hookups + Crawl Bear)
  • Mosey to grab cinder blocks and then trek through the bushes to cart path sidewalk.  Each exercise round began with a block exercise followed by a run around the triangle island behind the club house and back.  Each round included 3x as follows:
    • Round 1: 25x Bench Press Block
    • Round 2: 20x Block Curl
    • Round 3: 10x Overhead Press with Block
  • Return blocks and complete: 15x Merkins + 15x Plank Jacks + 10x Merkins + 10x Plank Jacks + 5x Merkins + 5x Plank Jacks


  • 20 Low Flutters
  • 15 Mexican Twists


  • Good work PAX, but shout out to Kojak for putting us all to shame
  • Prayers for the family and victims of the Discount Tire tragedy
  • Love Life Charlotte 40 Week Prayer Walk this Saturday at Latrobe Dr. (9am)

Wishing you all the best of recoveries,


  • On November 20, 2020

Submit a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.