AO: Tradition
Q: Constitution ,
PAX: Constitution, r2d2, kinglouie, Moonlight (Samir), Frostbite MECA
FNGs: None
COUNT: 5
On this morning that felt somehow even hotter than it was (79 degrees) a few studly PAX made there way out for some Hot Balls. We had metal hysteria playing on the speaker and enjoyed the mumble chatter along the way as we slung metal around.

Today was day 5 of the MeCa MEGA Q, leading a different MeCa AO beatown, everyday in a row, until all covered. Frostbite (fellow lover of this great country!), King Louie (one of the coolest F3 names I’ve heard) and Moonlight (who has an INCREDIBLE memory) kicked things off with a warm up that got the blood pumping and put the mumble in mumble chatter. R2D2 showed up randomly when the three amigos out there running were a bit too much (I didn’t catch their names, but let me know if you know their names and I’ll add them) We proved the adage true, men who sweat together stink together.

F3 isn’t just a workout group, there’s a gym for that, this is a community focused on invigorating male leadership with Fitness, Fellowship and Faith.

Well done guys, thanks for having me and God Bless the USA!
WARMUP: Mosey around the lot, In between each exercise of standard fare warm-ups, we hit 5 pull ups. Gotta take advantage of y’alls bars!
THE THANG: 20 reps of each exercise, run a lap around the lot in between rounds. Try to keep up with King Louie and his light weight 45lb KB.
I
– Overhead press
– Static lunge (left)
– KB swings
– Lawn mower (left)
– RDL KB (left)
II
– Chest press
– Static lunge (right)
– Around the world
– Lawn mower (right)
– RDL KB (right)
III
– Bicep curls
– Lateral lunge
– Halos
– Glute bridges
– KB LBCs
IV
– Bend over row
– Goblet squats
– Pretzel twist crunch
– Frog pumps
– KB flutter kicks
V
– Upright row
– Squat pulses
– KB high knee
– Skull crushers
– American KB hammers
MARY: Pretzel Crunch, Atomic Crunch, X-Factor, J-Lo, Elbow Plank
ANNOUNCEMENTS: Day 6 of the MeCa MEGA Q heads to Afton in the morning. Day 7 is White Lightning at Charlotte Motor Speedway is on Monday)
COT: We highlighted those traveling, praying for America, Peace around the world, and those suffering in Venezuela.