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F3 MeCa | May 19, 2019

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Posts By Heatstroke

Teacher Appreciation Day at ruckbuster…er…bellbuster

May 13, 2019 |

Yet another Bellbuster, yet another GoRuck workout.  This month’s theme is Service.  Not much better service than our teachers.  GoRuck decided to mix in a geometric sequence for their workout…kind of forced this thing a little bit.  But, alas, YHC … Read More

Honoring our Firefighters GoRuck/Bellbuster style

May 6, 2019 |

So after YHC completed last month’s Lucky Number 7 GoRuck workout challenge – 7 specified workouts within April – GoRuck turned around and offered a similar challenge in May honoring Service.  Free patches upon completion = YHC catnip.  Consider me … Read More

GoRuck meets Bellbuster

April 29, 2019 |

Always a solid idea to pick up the Q after you’ve been out of town for a while #accountability.  YHC had been down in HHI getting his grub/drink/sunshine on, but also putting in some work.  A couple of posts with … Read More

2019 AO EH Challenge

April 29, 2019 | | One Comment

Alright boys, this is the official announcement that May 2019 is the month of the MeCa AO EH Challenge!!  For the slightly uninitiated, EH is short for Emotional Headlock…basically the recruitment of FNGs.

This is simple, the AO that recruits … Read More

Birthday 11s

April 25, 2019 |

YHC has been finding it difficult to post at 0515 while on spring break vacation down in HHI, by difficult see – not posting at all, but signing up to Q will always provide sufficient motivation, as it did today.  … Read More


April 16, 2019 | | One Comment

YHC was contemplating his beatdown choices last night and started combing the exicon for ideas.  While beginning to scroll the 687 entries currently listed, the idea of leading a BD with only exercises starting with one letter started to sprout.  … Read More

3 minutes at M3

March 22, 2019 |

YHC rolled into the CB lot at 0515 to empty out the toy box for another exciting edition of M3.  Tires, sledgehammers, jump ropes, slam balls, wall balls (ok the last 2 are the same) and kettlebells all at the … Read More

#f3mentalbattle 3/27/19

March 21, 2019 |


When: Wednesday, March 27, 2019

Where: COT of your beatdown

What: F3 Louisville has created #f3mentalbattle where the goal is to bring awareness to mental health issues that affect everyone, with a particular focus on adult men, where mental … Read More

Back Blast of the Week Preblast!

March 12, 2019 |

Back blasts.  Because every good workout deserves virtual mumblechatter.  A Q is not finished until one is posted.

Having a memorial of a beatdown can be a great resource to other pax looking for Q ideas.  If someone was ever … Read More

911 What’s your emergency?

February 25, 2019 | | One Comment

7 men made the conscious decision to start their week the right way.  The Bellbuster way.  YHC gives a warm welcome and disclaimer and we trot through the lot, getting in some lateral warm up with some shuffles and cariocas.  … Read More