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F3 MeCa | April 13, 2021

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20 Years of Mediocrity

  • When: 1/29/2021
  • QIC: SoloCup
  • The PAX: @gamma @birdcage @koozie @Bearclaw @SS Minnow @f3clueless @pancake, @Gapper @SheepDog @Dr. Lecter @JD @exit54 @solocup

13 Men came out to celebrate YHCs 20 Year Anniversary at Piedmont Plastics.  In honor of this momentous occasion, we did 20 reps of 20 exercises.

Warm Up

  • SSH x 20
  • 20 sec Arm Swings
  • Windmill x 20

The Thang

20 Reps of 20 Exercises

  • Kettle Bell Swing
  • Goblet Squat
  • Triceps Extensions
  • Outhouse Curls
  • Upright Row
  • Halos (10 Each Side)
  • Crunch w/ Bell
  • Lunge
  • Figure 8
  • Crossover Merkin (10 Each Side)
  • Chest Press
  • Lawn Mower (10 Each Side)
  • Low flutter with Bell overhead
  • Pull Overs
  • Curls
  • Snatch and Clean (10 Each Side)
  • Sumo Squat
  • Bell Burps
  • American Hammer
  • Thrusters

Mosey to the end of the lot and back



  • Crunchy Frogs x 20


  1. Thanks for coming out and supporting me today.  It’s been a wild 20 years, and frankly they should have fired me about 20 times over by now.
  2. We made it through a cycle and a half (skipping a few exercises  along the way) #ThankYouMisterHelper
  3. Strong push by @Pancake during his morning meditation.  Just kidding,  Those Witte boys always give it 100%.  #MustComeFromTheirMother #ATG
  4. Great to see @Gapper back out among the living #ThatsCloseEnough
  5. The Pax dug most of my Jams this morning.  #IsThisTheBlackCrows #ThatsAWeirdTransition #TouchOfGray #IThinkThisIsSomeKindOfPotBand #TheSkeletonsScaredTheHellOutOfMe
  6. Who would have known @SSMinnow ran with a bunch of Irish Tuffs in the 90s?
  7. You’re from Richmond? So am I. Didn’t we got to different high schools together?
  8. Prayers for those experiencing loss, difficult job transitions, and general fustratation
  9. See ya’ll bright an early tomorrow at the Gremlin.  @Hootie has the Q at the RailYard

Keep pushing,


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