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F3 MeCa | April 20, 2021

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RIP Dustin Diamond AKA “Screech”

  • When: 2/2/2021
  • QIC: SoloCup
  • The PAX: Bearclaw, Practice, SSMinnow, SirToppem, Gamma, Wexler, BanjoBoy, Clueless, Coppertone, TrainWreak, Birdcage, Tumbler, Horeshack DrLecter, TarTar,BigBird, SoloCup

The Gloom, frigid as Death’s embrace, greeted 17 of Harrisburg’s finest, as they slowly left the warmth of their cars, and with heavy hearts, the realization they’ve lost a piece of their childhood, washed over them.

Warm Up

Mosey to the Suicide Lot

  • SSH x 15
  • Windmill x 15
  • IST x 15

The Thang

Dustin Diamonds

Lay out the lot in a Diamond Shape

  • 5 Burpees at each corner
  • Mosey to the center and for 10 Diamond Merkins between each
  • Squat until The6 finishes
  • 10 WWII’s at each corner
  • Mosey to the center and for 10 Diamond Merkins between each
  • Squat until The6 finishes

Mosey to the Baseball Field, realize that the fields have been locked, dejectedly mosey back to the Suicide Lot for a make shift field

  • Run to 1st Base (Stop Sign), 44 Squats
  • Run to 2nd Base (Light Pole), 44 A Rods
  • Run to 3rd Base (Corner Island), 44 Merkins
  • Run to Home Base (Gate to the Baseball Fields), 44 SSH

Pick up The6 (Then stand and watch them do work)

Mosey to the Ticket Booth

22 Lunges due to @Clueless Insurrection

The Screech
  • Smurf Jacks x 20, Crab Humper x 20

Mosey Up to the Ridge

  • Rosalita x 20, Elbow to Knees x 10 (each Side)

Mosey to Activity Buses

  • Elbow Plank 1 min, Crunches x 20

Mosey back to the Cars

  • Heels to Heaven x 20


  • Reverse Crunch x 15
  • Pretzel Crunch x 10 (L/R)
  • Crunchy Frogs x 10


  • Thank you for joining me on this somber occasion.  I wonder if Tiffany Amber Theisen has someone to comfort her, I hope so.  #RestInPowerKing
  • Feel Better @DeadHead
  • #kotters to @CopperTone and @TrainWreak.  It is great to have you guys back out with us.  #MightHaveLost6TonForeverTho
  • Lots of fun new exercises that might make it into YHCs rotation moving forward. #ARods are hilarious and #CrabHumpers are a big time #MightNeedADateNightSoon #GoodThingWeLeftThe2.0sAtTheHouse
  • @Clueless got a little mouthy and forced the PAX to do those extra Lunges #ScreechWouldHaveWantedUsToWalk
  • YHC can get you signed up for a sketchy supplement study with App State Human Performance Lab #Earn500BucksTheHardWay  It’s actually legit and pretty easy. Let me know if you are interested. M’s welcome too
  • Extinction Race March 20th
  • Happy Birthday to my Nephew Malachi, I hope the GroundHog sees his shadow
  • Dustin Diamond was 44 years old and died of Stage 4 Lung Cancer after being diagnosed three weeks ago.  YHC can’t stress the importance of regular physicals and doctors visits when you suspect something isn’t right. Prayers for his family and friends on their loss

Keep Pushing


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