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F3 MeCa | May 11, 2021

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  • When: 4/30/2021
  • QIC: JD
  • The PAX: TBone, Peppa, Walleye, Finnegan, SS Minnow, Exit54, Bird Cage, Solocup, JD, Tumbler, Bearclaw, Dr. Lecter, Tar Tar, Clueless, Pancake, Expresso, Deadheat

17 HIMs came out to do some ironing on a beautiful Spring morning. I, ah borrowed, yeah that’s it, this workout from Gamma did a little tweaking and here’s how it went.  Mosey to the end of the parking lot by the tennis courts and back, then circle up and then… 



SSHs x 15 (IC)
Air Squats x 15 (IC)
Mountain Climbers x 15 (IC)
Windmills x 15 (IC)



Round 1

  • 10 KB Thrusters
  • 3 sets of 10 reps of KB Pullovers, Side-tri Push-ups and 10 Reverse Crunches
  • 10 KB Thrusters

Round 2

  • 10 Single Arm KB High Rows
  • 3 sets of 10 reps of KB Triceps Extensions, KB Curls, KB Dead Lifts
  • 10 Single Arm KB High Rows

Round 3

  • 10 Burpees
  • 3 sets of 10 reps of Seated KB Chest Presses, 10 Lawn Mowers, 10 Reverse KB Curls
  • 10 Burpees

Flutter Kicks w/KB Pressed x 25 (IC)
LBCs w/KB x 15
Pretzel Crunches x 15 (IC)


  • Thanks to Tumbler of his instruction on the proper way to perform a Thruster. Not sure what I was doing, but I’m sure it wasn’t a Thruster. And I reviewed this last night – memory is such a wonderful thing.
  • Thanks to Deadhead for providing the background music. Was going to bring by Bluetooth speaker, but forgot to plug it in. Nice touch
  • To Tumbler’s question, “are we doing 20 Burpees for round 3”.  Let me check that, yup 10 Burpees twice, that’s 20. Hmmm, looked good on paper, well maybe not… More tweaking coming…
  • Caught someone out of the corner of my eye sprinting in parking lot in the middle of round 1. No way anybody could finish that fast. No wait, it’s Expresso and the Witte crew and TBone and Exit54 coming in hot into the parking lot. Tclaps to them all for the pre-run. I think they all made up what they missed.
  • Coffeeteria conversation centered around the NFL draft – looks like the Panther did well. And, some words about alligators eating hotdogs and toddlers?? Glad we’re not in Florida – to quote Solocup “FL is a hellova place”. Congrats to Bearclaw and Minnow for losing weight on the HEC. Bearclaw is down 5 lbs and Minnow is down a few.  
  • Impressed with the work Finnegan did on his 1972 Chevy pickup.  He did beautiful job replacing the wooden floor of the bed of the pick. Nice to see a classic truck on the road.
  • Big F3 welcome to Walleye aka Brandon.  Can’t believe you miss the snow.  Not sure you can find much ice fishing here in the South. Good luck with that.
  • Thanks to Gamma, this should Gamma’s Ironworks 2.0. I thought it looked good so I copied his workout and did a little tweaking. I did hear some huffing and puffing and groaning.  That’s a good thing in my book. Gotta keep pushing to keep in shape. Great work gentlemen!
  • Finally, it is indeed my honor to lead a fine group of F3 gentlemen. Thank you all for the encouragement. Would have had this up earlier, but I had grandpa duty today.

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