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F3 MeCa | October 19, 2019

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Posts By Charmin

Iron Cross Battle

October 1, 2019 |

24 Pax worked out on a perfect Tuesday morning.

The Thang:

Start with the butchering of the Liability speech

Warmup

SSH, Cotton Pickers, Merkins and Imperial Stormtroopers

Workout

Covered some ground with 5 stations.  10 box jumps, 30 Calf Raises, … Read More

Last second Q

August 28, 2018 | | 3 Comments

17 strong showed up for a perfect weather beat down.

The Thing

Random warmup exercises

20 SSH

20 Merkins

Mosey to Skyline

Run to corner #1 – 20 Merkins

Back to start for 10 Muscle ups

Run to corner # 2 … Read More

We have never been to the baseball field

May 12, 2018 | | One Comment

24 men gathered for the first hot workout of the season

The Thang:

Warmup

10 SSH – Various stretches – 20 LBC – 20 Freddie Mercury’s – 20 Mason Twists

Mosey to Baseball Field and partner up

Partner 1 runs … Read More

Old School F3 Workout

August 29, 2017 | | 3 Comments

19 men came out for a Misty Old School Workout

The Thang

Quick warmup of SSH and Merkins

2 groups

1 group completed 75 calf raises on the stairs while the other group completed 40 step ups on the benches.  … Read More

Easy as 1,2,3

April 23, 2016 | | 5 Comments

21 men gathered for a Tiger Woods workout?!?!

The Thang:

Long Mosey to elementary school playground

Some quick upper body stretches

1,2,3 workout. 10 sets

Start with 1 pullup, 2 pushups, 3 situps.  Set 1.  Next set up 2 pullups, … Read More

Varsity Workout

March 17, 2016 | | 5 Comments

15 men came out in a colder than expected morning for a “Varsity Workout”

Disclaimer

Mosey to football fields – Warm up

10 SSK

10 Imperial Stormtroopers

10 Cotton Pickers

10 Merkins

Get on goal line.  Complete 10 burpees.  Run … Read More

Announcing F3 Shadow Tactical Citizen Gun and Self Defense Classes

March 1, 2016 | | 15 Comments

Charmin (Mike Gentile) and Dribble (Kevin Caldwell) are coordinating the F3 Shadow Tactical Citizen Gun and Self Defense Classes.  All classes will be taught Soke Ray Ferrell and assisted by Charmin and Dribble.   Dribble (Kevin Caldwell) who works out with … Read More

Circuit Training

February 25, 2016 | | 5 Comments

25 men showed up on a windy Thursday for a circuit training beatdown

The Thang:

Mosey to the parking lot for a quick warmup

15 SSH

5 Slow Cotton Pickers

20 Merkins

Get in 5 groups of 5.  Finish one … Read More

Chest Day

December 15, 2015 | | 7 Comments

A large group of 30 men showed up on a beautiful 54 degree day for a chest heavy workout.

The Thang:

Circle up for warmups:

10 SSH

Get loose with random stretches

10 regular Merkins

10 Wide Merkins

Split up … Read More

What planet is by the moon this morning?

October 8, 2015 | | 5 Comments

21 of us gathered for a morning workout with a few of us wondering what planet is sitting by the moon?

The Thang:

Mosey to parking lot for assortment of quick warmups (Arm Circles, Free Swinging, Neck rotations and 1 … Read More